KieFit Journal January 2010

Will Fruit Make You Fat? Learn the truth about fruit...

Exercises For Skiing So what do you do?

Clean Foods:

The Eat Clean Theory - Eat More

and Diet Less

Video:

Balanced Sweets Terry Walters, author of Clean Food, explains how to bring sweets into your diet in a nutritional way.

Hello Fitness- Fans, Here is the January 2010 issue of KieFit Journal. The free online publication about fitness, nutritional supplements tips and workout instructions.

A balanced healthy diet with fruits and vegetables (page 3 to 6) is important as well as continuous training session. More of this and how to on Page 7: Why weight Lifting delivers top health benefits? More on this and articles on Core Exercises ski and how to get a washboard abs for the whole year.

In the January issue of KieFit Journal we have devoted our-selves to the question "Will fruits make you fat?" Published on page 3 you can find a helpful article about this.

Find another diet tip and a video clip on page 5. Terry Walters' Balanced Sweet "- explains how to bring sweets into your diet in a nutritional way. Terry Walters is the author of the Book “Clean Food”.

Find further information on "Clean Food" in KieFit Journal on page 6 to 7. Here is an interesting article by Jes Reynolds fit-ness professional.

Have fun reading.

Stay fit and healthy,

Heidi

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Will Fruit Make You Fat? Article Resources: www.fitstep.com

Seite 3 F R U I T M A K E Y O U F A T ?

Learn the truth about fruit...is it the diabolical diet-killer it's sometimes made out to be or is it just fruit and actually pretty good for you?! The answer to the question of whether fruit can or will make you fat isn't as simple as yes OR no...because the answer is yes AND no.

Sound con-fusing? It's not so bad! There have been studies done on fruit sugar (fructose) and how it's me-tabolized in the body and

liver, which I'll get into in a bit, but I'm also go-ing to talk about fruit from a practical stand-point. First, here is why it WON'T make you fat… Fruit is a fat-free (with rare exception, like avo-cados) and fairly low-calorie, high-fiber food. It's going to be hard to eat ENOUGH fruit to result in an excess of calories, resulting in no-ticeable fat gain...hard, but not impossible. You would have to look long and hard to find somebody who ate a lot of fruit and had gained a lot of fat because of all the fruit they ate. Fruit roll-ups, fruit juice (with 10% real juice), Fruity Pebbles and Froo Loops… maybe not so hard, though I do have to say high fructose corn syrup is NOT a fruit just because it has the word "fructose" in it, so that doesn't count. And I don't know about you, but I have yet to hear of somebody sitting down in front of the television and not realizing they ate an entire bag of apples or saying their doctor told them they need to lay off the bananas! "Real" fruit actually contains a lot of water, nutrients, fiber, etc...healthy stuff...stuff your body NEEDS. It's generally when we start mucking around with fruit that we start to run into problems. In the words of Homer Simpson..."This jelly

donut has purple stuff in it. Purple is a fruit." That being said, there ARE metabolic is-sues with fruit and fat.

Yes, it IS true that the body has certain limita-tions processing fructose (the type of sugar found in fruit). Fructose can only be stored as glycogen (glycogen is the carbohydrate storage mole-cule in the body) in the liver, not in the mus-cles. Muscle cells lack the proper enzymes to convert fructose into this storage molecule. So that leaves the liver for storage… When liver glycogen levels are full and your body can't store any more carbs in the liver, fructose IS easier for the body to convert into fat than other carbs because of its molecular structure. This fat is NOT immediately converted into bodyfat, however. It becomes free fatty acids circulating in the bloodstream. If they're not burned, they CAN be stored as bodyfat. But the OTHER good stuff you find in fruit, notably the fiber and vitamins and minerals, outweigh the "dangers" of storing a little extra fat. -- > continued

Will Fruit Make You Fat? - continued - Article Resources: www.fitstep.com

Seite 4 F R U I T M A K E Y O U F A T ?

And here's the point that a lot of people miss, especially when they hear that fruit has the potential to work against fat loss when on a diet… If you're dieting, you should be in a caloric deficit. This means that your liver glycogen levels should very RARELY be full. You're in a deficit after all!

Therefore… 1. The fructose should have little chance of being converted into fat. 2. If some excess fructose IS converted to fat, chances are good it'll be USED by the body soon after being converted to fat be-cause you're in a caloric deficit. Granted, just like ANY other carbohydrate, if you eat too much of it, it can be stored as fat. If you're a competitive bodybuilder peaking for a competition, you MAY have to watch your fruit intake to be sure you come in at your leanest. But for the average person looking to drop bodyfat, fruit is not something I would be too worried about (unless you're on a low-carb diet, in which case you're watching ALL carbs anyway). I would be FAR more concerned about a per-son drinking too much of that diet soda gar-bage while dieting before I'd even be slightly concerned about them eating an apple.

Bot-tom

line, my stance is this...DO NOT feel guilty about eating fruit, even while dieting. Treat it as you would any other food with calories in it and simply be aware of your intake be-cause ANY food has the potential to make

you fat, especially if you eat it when your body doesn't need any more calories for that day. If you want to minimize the impact of fruit on your fat-loss diet, eat it in the morning when liver glycogen levels are naturally at their lowest point. This will help ensure fructose won't be converted into fat. Honestly, there are MUCH more impor-tant things to worry about when it comes to fat loss...your training and overall nutri-tion are much more important than worry-ing about eating too much fruit.

The Eat Clean Theory - Clean Foods, Eat More

and Diet Less Article Source: http://EzineArticles.com/?expert=Jes_Reynolds

Seite 5 E A T C L E A N T H E O R Y

While the effectiveness of fad diets contin-ues to fail, there are some approaches to creating a balanced, nutrition menu such as the clean eat diet, that serve both athletes and health-fitness seekers very well. This method of focusing on clean eating habits throughout the week is one of the most ef-fective nutrition & gym tips I can suggest.

Whether your goal is sports performance, weight loss, leaning down, or building mus-cle, learning to eat properly and in accor-dance with your goals is a key component to your success.

It's a common misconception that modifying your eating habits only applies to those who desire weight loss, but performance related goals require the same or more nutrition planning. In fact, most high performance athletes are fairly lean, and if your sport requires speed or quickness, losing weight by following a healthy, well balanced nutri-tion plan may improve your performance.

Learning the principles of the eat clean diet means creating a lifestyle instead of simply following a diet. You'll adjust these princi-ples to your individual needs and begin to lean down, lose weight, improve your per-formance, or all three! Eating clean means consuming high quality foods in their most natural state that are basically free of all unnatural additives. Foods that are free of sugar, hydrogenated fats, trans-fats and other unnecessary ingredients are all con-sidered 'clean'. At first glance eating clean might sound boring, but if you're creative and learn to use spices, you'll be surprised at all the menu of healthy and good tasting choices you can create.

The reason eating clean is so crucial to having a lean body, performance, and good health is explained when you consider your body on a cellular level. Invisible to the na-ked eye, microscopic cells work together collectively to perform all the large scale functions of a healthy body. Gross motor function, digestion, and even respiration is the result of groups of microscopic cells working together to perform functions we can discern with the visible eye. Eating low quality foods can prevent cells from receiv-

ing the necessary nutrients and reduces overall performance.

You don't feel outward physical effects from eating one unhealthy meal, but the effect accumulates and will manifest over time if you continue to ingest poor quality foods. For example, cell membranes may become damaged, loosing their ability to transfer much needed proteins and waste into and out of the cell.

As more and more cells function on a lim-ited capacity, various indicators act as 'warning signs' alerting you to the problem. You may experience symptoms such as a lethargy, regular headaches, a cold, or the flu. Atherosclerosis, diabetes, high blood pressure, and heart attacks are more seri-ous conditions that take longer to manifest. Unfortunately, these life threatening condi-tions are becoming common health con-cerns for more than half of America's popu-lation.

Is it natural for more than half of an entire country to routinely develop these condi-tions? I feel the reason these conditions occur is because of prolonged depravation of appropriate nutrients to the cells in our body. The symptoms, both minor and major are signs that your cells aren't able to do their job. Undoubtedly, genetic dispositions and abnormalities can cause disease, but the most common diseases in America to-day are directly related to obesity that de-velops from poor lifestyle choices, including poor nutrition (the "American Diet").

-- > continued

Video:

Terry Walters, author of Clean Food, explains how to bring sweets into your diet in a nutritional way.

Seite 6 E A T C L E A N T H E O R Y

There is a substantial body of research indicating that the fast food, deep fried, sug-ary snack staples we Americans know and love are the cause of the downward trends in our nations health. The principles of clean eating are almost the complete opposite to the typical "American Diet". Fast food, doughnuts, ho-ho's, greasy hot dogs, white bread with no substance, all of these things have little to no nutritional value, yet even though they feel horrible, lethargic, and fat, they continue to eat more and more of the same junk.

It's a well known fact that numerous medical studies site diet, exercise, and a healthy body weight as preventative measures for

the degenerative diseases I previously de-scribed. Scientific studies prove that clean eating will build healthy cells and therefore a healthy body. Plus when you eat right, you will feel better! Pretend your body is an ultra performance sports car, and the food you eat is the gasoline, oil, and all that other impor-tant stuff that fuels the car. What type of fuel do you put into a Lamborghini or Bent-ley....I'm guessing it's not going to be unleaded 86 octane. The car won't perform well unless you fill it with the highest-grade gasoline. Well, your body works the same way and it won't function effectively or look good if you feed it inferior quality foods.

The basics of eating clean are using a few simple rules for most of your meals each day. If you simply follow the rule of consum-ing a portion of lean protein (cold water fish, white meat poultry, etc.) in combination with complex carbohydrates (yams, whole wheat bread, etc.) at each meal you'll notice a sig-nificant change in how you feel and how you look. In addition, adding fresh fruits and vegetables to each meal will leave you feel-ing full & healthy! Clean snacks include the apples, fruit & nuts, or chopped veggies with hummus (one of my favorites) the fiber in these snacks satiates hunger pangs; plus fruits and veggies are loaded with beneficial

vitamins and nutrients. These guidelines are the basics of creating a healthy nutrition menu.

If you have the discipline to eat clean even 80% (90% is best) of the time, you will notice your body becoming lean, your energy levels will probably rise, and you will notice im-proved performance in your chosen physical activities. You can literally transform your body composition by eating clean. Eating regular, high quality meals supports your metabolic rate and your cells, by providing just the right combination of nutrients to em-power your body to perform at the highest level. If you want to look your best & feel your best, you must eat clean!

Sometimes the best gym tips are based on the habits you must build in the hours you're away from the gym. Learning the basics of the eat clean diet, then creating your own healthy nutrition menu is a key component to achieving your goals. If you want to learn more about healthy eating and get some ideas for healthy recipes, visit my blog at http://www.jesreynolds.com

The Eat Clean Theory - Clean Foods, Eat More

and Diet Less - continued - Article Source: http://EzineArticles.com/?expert=Jes_Reynolds

Jes Reynolds is a fitness professional who has been studying health & fitness for over 12 years. In addition to actively participating in health, fitness and athletics, Jessica received a B.S. Kinesiology from Michigan State University. Her combined education and experience working with all types of individuals, from the physi-cally or mentally handicapped to the elite athlete, al-lows her to understand both the scientific and behav-ioral aspects of weight loss, fitness and athletics.

Jes Reynolds is a leader in teaching proven strategies for reaching health, fitness, and athletic goals. If you want to learn more about health, fitness, and human performance, visit: http://www.jesreynolds.com

Article Source: http://EzineArticles.com/?expert=Jes_Reynolds

While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more inter-ested in knowing what health benefits weight lifting will have for you… Far too many people overlook the many health and fitness bene-fits that weight training has to offer, and be-cause of this, ex-perience problems down the road with their body such as de-creased bone density, a slowed metabolic rate, increased stress levels and other negative conse-quences that are associated with constant stress. Increased Bone Density Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress frac-tures in the future. Many people think running is the best exercise for increas-ing bone density, but this isn’t necessarily true. If the truth is told, running actually pro-motes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues. Therefore, weight lifting is go-ing to be much better at pre-serving your bone mass, not to mention it’s far less impact

than going for an hour run. Decreased Frequency of Inju-ries When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and ten-dons that are connecting

bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities. If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, liga-ment, or muscle not being strong enough when a stress-ful force is applied. Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there. Reduction of Health Related Risks Numerous studies have dem-onstrated that regular weight training can have a positive

effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer. If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward

at warding off these chronic problems Prevention of Fat Gain The more you weight lift, the higher your me-tabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your fu-ture and the fight against body fat, I’m not sure what is. Now, with all of this

said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky. This is most certainly not the case. Let’s look at an analogy to gain an understanding of this. Pretend you have two teams and each are going to try and build a house using the exact same building technique. One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks. Who’s going to build the big-ger house? --> continued

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits By Vince DelMonte

Seite 7 W E I G H T L I F T I N G

Find out how to eat delicious food and still lose weight with these Free Fat Loss Meal Plans! The Diet Solution

The choice should be obvious – team one since they have more bricks to build it with. Now, think of those bricks as being the calo-ries you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like body-builders.

It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates). Whether it’s growing in height during pu-berty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place. You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth. So, don’t get caught thinking that just be-cause you add weight lifting to your work-outs, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen.

So, hopefully it is clear now that just be-cause you’re weight lifting, it does not mean you will end up with bulky muscles as a re-sult. Many people make this incorrect as-sumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body. When you make the decision to work with

me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are for-mulated to help you shed the fat so you look leaner and more defined. Not choosing to include weight training as part of your current workout pro-gram is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned.

Don’t let this exercise pass you by any longer.

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits - continued - By Vince DelMonte

Seite 8 W E I G H T L I F T I N G

About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane

Muscle Gain found at http://www.VinceDelMonteFitness.com

He also specializes in teaching skinny guys how to get a six-pack and build muscle, without drugs,

supplements and training less than before with his program found at YourSixPackQuest.com

Tom Lambert is a lifelong skier. In fact, his mom skied with him in the womb. He is a ski instructor and fitness enthusiast. Check out his website if you want tons more core exercises for skiing or, for that matter, just want tips to ski better in general.

Core Exercises For Skiing By Thomas Lambert - Article Source: http://EzineArticles.com/?expert=Thomas_Lambert

Seite 9 E X E R C I S E S F O R S K I I N G

Skiing is all about the legs, right? So there's no real point in getting strong abs is there? First, let's clear up a misconception: there's a lot more to core strengthening than just the abs. All the muscles of the torso that give you support and stability for good posture need help, especially if you sit at a desk all day.

Okay, so why bother with the core?

Two reasons:

1. Injury prevention.

Most importantly, because skiing, especially mogul skiing, can really pound the lower back, you need to strengthen those muscles and antagonistic muscles as well. A Swedish study found that people who could hold an isometric back extension for about a minute were much less likely to suffer back pain in the following year. For recreational skiers, this is far and away the more important fac-tor.

2. Power transfer.

If you have strong legs, but a weak core, your torso will be like a noodle that can't remain rigid and transfer forces efficiently. This is why Austrian skiers refer to torso "thickness" as a crucial characteristic of top competitors. Using those powerful legs efficiently requires a powerful core.

So what do you do?

If you're still doing sit-ups because that's what your high school football coach taught you, please stop. If you have a weak core, these can do more harm than good. What we want is exercises that are both safe and ef-fective. There's not much point in getting in-jured doing the exercises that are supposed to help prevent you from getting injured! Planks

If you do only one exercise, this is it (in vari-ous forms). Start with front planks. Essen-tially, get in a position like a pushup, but rest-ing on your elbows, rather than your hands. Try to keep your body straight as a board and hold for one minute if you can (or two if you can). Form is important. If you can only go 20 seconds before your middle sags, only do 20 seconds.

Now, add in all variations. Do them on your left and right side. If you have the shoulder flexibility, do them in reverse as well. One

great thing about planks is that you can do them almost anywhere. When I travel, I com-monly do them in the airport and sometimes in the aisle of the aircraft.

Back extensions

These require a bit of equipment, but you can improvise. If you own a stability ball (yoga ball, Pilates ball, Swiss ball), you can do this in your living room. Put your hips on the ball and your feet under the sofa and again hold a position where your body is straight as a board. If you have a partner, you can get a bit better position by putting your feet under a dining chair with someone sitting on it. At the gym, you might have a special apparatus for this exercise (called a Roman chair) or you can put your feet under the dumbbell rack instead of the sofa.

The key point is that studies show that iso-metric endurance is more important than strength in terms of injury prevention. In other words, it's more important to hold the straight out position against the clock than it is to do "reps" moving up and down.

If you don't have any equipment at all, you can do similar exercises by getting on all fours on the floor and lifting one leg and one arm straight out, or by doing a "superman" where you lie on your stomach and lift your arms and legs slightly off the floor.

Go Skiing!

Obviously, that set of exercises barely cracks the surface. There are many many more, but this is a good start and will allow you to build some basic core rigidity and help maintain good posture and keep you healthy the next time you're out banging the bumps on the ski slopes.

Ski hard! Have fun!

Greatest Quad Builder... That Almost No One Wants To Do By Tom Venuto, CSCS, NSCA-CPT - www.BurnTheFat.com

Seite 10 G R E A T E S T Q U A D B U I L D E R

It’s axiomatic that the exercises which give you the best results are always the hardest ones to do. If you want a huge back… you row and deadlift. If you want huge legs, you squat… OR… you do THIS leg exercise – that almost no one wants to do because its one of the hardest of them all.

Which one am I talking about? FRONT SQUATS!

In my opinion, front squats are one of the ab-solute best quad builders. Back squats are a tremendous mass builder as well, but front squats introduce an additional level of chal-lenge because they require flexibility, tech-nique, and core strength because the bar must be held and balanced on the front of the shoulders. As such, the front squat does eve-rything the back squat does and more.

One great advantage of the front squat, espe-cially for someone like me, having previously suffered a low back injury (herniated L4), is that the torso can be held in a more upright (vertical position). Since there is less forward trunk inclination, this removes some of the stress and shear forces from the lower back. At the same time, this upright position is closer to a bodybuilding squat and throws much more emphasis on the quads and less on the hips. It is truly a superb bodybuilding exercise.

There are two styles of front squatting, the Olympic lifting style and the crossed arm style. I find that most athletes, and of course Olympic lifters, use the former, while most bodybuilders seem to prefer the latter. The barbell should generally be your weapon of choice, but for bodybuilders, front squats on the smith machine are an outstanding alter-native. The Smith machine front squat takes some of the balance issues out of the picture, which allows the physique athlete to really focus on working the muscle rather than wor-rying about balance and stabilization. Be sure to rotate between both versions, however– barbell and smith machine – because long term overuse or dependency on machines may lead to stabilizer weakness or muscle imbalances and variety is never a bad idea in the physique game. Incidentally, the barbell front squat is an outstanding “core” exercise.

A third version of the front squat worth con-sidering is the dumbbell front squat

(especially the sumo or wide stance version). These can be performed holding a single dumbbell with both hands on the front of the shoulders, cupped between both hands (goblet squat) or with two dumbbells, one in each hand, resting on top of each shoulder. The limiting factor on these front squat varia-tions is often the poundage, as holding heavy dumbbells can become unwieldy. This can be partially overcome by performing the dumb-bell front squat last in a leg workout or sec-ond in a superset, or by manipulating tempo and range of motion so the exercise is made more difficult. The dumbbell variations are also a great choice for women who usually don’t require as much weight as men for stimulation.

I find that the front squat is particularly effec-tive at developing the tear drop shaped vas-tus medialis portion of the (“lower”) quads, and you can emphasize this effect even more by elevating your heels on a board or a wedge. Elevating your heels is considered controversial and some say that this is dam-aging to the knees. I’m not convinced that this is the case with a slight elevation and very strict form and controlled tempo, although I would not recommend this method to anyone with existing knee problems.

--> continued

Video:

Legs exercises : How to Squats for quadri-ceps muscles

Greatest Quad Builder... That Almost No One Wants To Do - continued - By Tom Venuto - www.BurnTheFat.com

Seite 11 G R E A T E S T Q U A D B U I L D E R

There is certainly a risk to benefit ratio of every technique variation, and you have to decide if the added potential benefit is worth the potential risk, depending on your particu-lar situation (consult the appropriate medical or training professional if you’re not sure)

You can also emphasize the medialis and increase overall effectiveness by working FULL squats (breaking parallel) and only coming up three quarters (no locking out). Have you ever seen Mr. Olympia Ronnie Coleman’s workout videos? I realize that Mr Olympia’s bodybuilding video tapes are not “workout instruction” nor do they really have anything to do with us mere mortals, but I pay attention to everything in the world of bodybuilding, and I did find it very interesting to watch Ronnie front squatting 500+ pounds. I also found it interesting that he went rock bottom and he did ¾ reps without releasing tension for even a single rep.

Although he certainly has some advantages over other bodybuilders, everything is rela-tive and he has some ridiculous quads, even

compared to other IFBB pros. Indeed, con-tinuous tension ¾ reps are a tremendous technique to employ with the front squat ex-ercise, regardless of whether you’re a novice or a pro. Be prepared to leave your ego at home, however.

In addition to the ¾ reps, try manipulating your tempo. It will limit your poundage even further, but what you sacrifice in strength you will make up in hypertrophy. Whereas a regular rep might be 2011 or 3011 tempo, or even a full-out explosive concentric with a controlled eccentric, bodybuilders may want to try utilizing a tempo of 3020, or (even harder) 4030. With sets of 10 -12 reps, this will give you a minimum of 50-70 seconds of continuous time under tension. The lactic acid burn around the 10-12thth rep has to be felt to be “appreciated.” The only thing more difficult than continuous tension/non-lockout ¾ reps are continuous tension, non-lockout reps with a slow tempo. Truly a quad killer!

Note: 4-point tempo prescriptions are as fol-lows:

3020 tempo = 3 = negative/eccentric action 0 = pause in stretch/bottom position 2 = positive/concentric action 0 = pause in contracted/top position So if front squats are so good, why don’t more people do them? Simple – because they’re damn hard. Here is what I usually see happen:

Someone will start front squatting (or try to), and they inevitably put on way too much weight. Their form is horrible, it feels totally uncomfortable and unbalanced, so our nov-ice front squatter quits and writes off front squats for good after only one try, and heads back over to the leg press machine.

I usually advise them to unload the bar and master the form first with very light weights, but invariably, ego gets in the way, and 315-405 squatters and 1000+ pound leg pressers don’t want to be seen with a single

“wheel” (45 pound plate) on each side of an Olympic bar while they patiently master the technique for a new exercise. Alas, they never learn to front squat, they go back to what is easy and familiar and they never gain all the benefits of this awesome exercise.

Tom Venuto, NSCA-CPT, CSCS

Lifetime Natural Bodybuilder

www.BurnTheFat.com

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuild-ers and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: www.burnthefat.com

Washboard abs - how to get washboard abs By Vince DelMonte

Seite 12 W A S H B O A R D A B S

If you're getting ready to bare your mid-section for the summer months or potentially escaping the cold for a warm vacation, get-ting washboard abs is probably something you would love to take with you. Potentially the top request personal trainer's hear every-where is with regards to tightening these muscles. Face it, washboard abs not only look great, but, they also signify the holy grail of fitness.

One big misconception that some people have regarding getting a washboard stomach is that you should be working all these mus-cles separately. Because these individuals often envision the so-called '6-pack', they think that you can divide this muscle up, working on it section by section.

Without a clean diet, six pack abs will never be yours. One thing you must realize is that while exercise is important, it's only going to take you so far. No matter how many crunches or sit-up variations you perform, if you've got a solid layer of fat covering your stomach, your muscles are not going to be seen.

Unfortunately, this simply isn't true.

While the abs definitely do consist of a few different muscles, all of these muscles are going to contract simultaneously, helping perform whatever movement is being asked of it. You can definitely target certain areas slightly more than others, but overall, you cannot solely isolate any one of the muscles in particular.

So, having said that, try not to do too many isolated ab exercises during your workout. While these can be nice in a sense that you'll likely really 'feel the burn', they aren't going to work as many muscle fibers as possible - which is your primary goal with any weight lifting session you perform.

The better thing to instead, is to do exercises that decrease your balance because that is what best calls your muscles into action.

Think doing ab crunches on the floor is good? Move those crunches onto an stability exercise ball.

This applies for other calisthenic exercises as well. Performing a set of push-ups? Why not move those onto an exercise ball as

well? It's the perfect opportunity to really challenge those muscles and help develop washboard abs. Simply place an exercise ball under your arms or under your feet and push-up from there. If you're really ambitious, try both at the same time (note, use a spotter when doing this as there is a good chance you'll roll off until you gain the skill necessary to balance).

The only time when you don't want to de-crease your stability too much, however, is when you're lifting very heavy weights in ma-jor compound lifts (such as squats for in-stance). This could prove to be very danger-ous because one small movement in the wrong direction due to being off balance could cause your form to go and that could lead to a severe injury.

So, keep your destabilization work to exer-cises that are performed with your body weight or very light weights.

By following these principles though, you can be sure that washboard abs are on their way for you.

About the Author: Vince DelMonte is the author of Your Six Pack Quest found at www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

Video: How To Get Washboards Abs!

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