Friday, March 31, 2006
By Marc David
All About Abs
What You Really Need to Know About Abdominals: Two Key Concepts You Must Meet to Let Out the 6 Pack
Introduction - Understanding the Abdominals
You are about to learn about a region of the body that almost everybody wants but somehow the secrets escape them. The weight loss industry may be a billion dollar a year market but a close second is all the late night infomercials about abs, 6 packs, 6 second abs and how to get ready for the beach and show off that region.
When it comes to abdominal training there are two basic areas of confusion. First, the myth exists that a 'specific' region exists like the 'lower abdominals.' Many people will claim their upper ab region is developing just fine but the lower abs are not responding to training. They are looking for a magic lower ab exercise that will target that region. If you do a search for any muscular images of the abdominals, it's clear that the rectus abdominus (a long winded name for the abs) is just a single muscle running from the sternum to the pelvis. These 'lower abdominals' simply don't exist.
The reason the lower region seems to be less responsive to training is that it is a natural fat storage area! Simply put, your entire ab region is probably responding to overall training but the lower region is simply not showing because it is covered up by a layer of fat. That area just happens to be the place that fat is the last to go. Very simply, the lower abdominal area is benefiting from your crunches and reverse crunches. The problem is, you just can't see it!
TEST: If you don't believe this then try this simple test: lie down on the floor in a typical crunch position. Place one hand on your lower abdominal area and the other on your upper abdominal area. Now perform a slowing crunching movement. You will feel both areas contract simultaneously as you curl up.
The second area of confusion revolves around exercise selection. Almost everybody still continues to perform hanging leg raises, knee-ups or similar exercises in an attempt to target the 'lower abs.' While these exercises do affect the abdominal area, they are not the best selection.
It's easy to clear up this exercise selection confusion if you understand the differences between the hip-flexion and trunk-flexion. A muscle called the psoas and related muscles (this is located deep against the spine) are responsible for hip-flexion while your abdominals are responsible for trunk-flexion.
Hip Flexion: Occurs when your lift your knee (or knees) towards your chest. For example, when you do a hanging knee-up, you will feel a burning sensation in the lower abdominal region (this alone convinces most people it's working that area). What is actually happening is the psoas is being stressed. You'll never be lean enough to see this muscle! Of course the abdominals are involved in this exercise for stabilization but it's not the primary muscle and so it's not the most effective. Other concerns revolve around the psoas being overworked that can lead to back problems.
Trunk Flexion: Occurs when you perform an exercise where the pelvis and sternum approach each other during the movement. At this point, you are in a state of maximal trunk flexion. Going any further and you'll engage the psoas muscle and you will be using hip-flexion (like in a full sit-up). When you train your abdominals you need to flex (or contact) your trunk.
FACT: For effective abdominal training, stick with trunk flexion movements (crunches and reverse crunches).
This series will focus on trunk flexion exercises so that tension is directly on the abdominals as that is the primary muscle we want to work. [Other muscles involved in stabilization will be involved but will not be the primary focus.]
Continued > > >
Friday, March 24, 2006
A training E-book by Nick Nilsson
Eye-catching, fantastic six-pack abdominal muscles!! You see them on the beach in the summer. Some of the fittest people at the gym may have them. It's something that everyone wants, yet not everyone is able to achieve. Great-looking abs are the envy of everyone, and you want them!
What if I told you that you, too, can have that knock-out midsection? The kind of abs splashed in all the fitness and bodybuilding magazines...the abs that have everyone staring as you walk by. And, you can achieve them spending less time a day than it will take you to read this message from start to finish!
If you're excited, you're still not half as excited as I am to share this information with you. I guarantee you that, if you use the exercises and training programs in an eye-opening training ebook by Nick Nilsson, author of "Metabolic Surge - Rapid Fat Loss" and "The Best Exercises You've Never Heard Of," you will take your abdominal development FAR beyond where it is right now.
People can literally do crunches for YEARS and never get the results they want. The exercises in this book will provide you with more results in a MONTH than you've experienced in your entire abdominal training career.
When you put these new exercises into practice, you will achieve goals such as:
- a wasp-tight waist (it just keeps getting tighter the more you do these exercises)
- six-pack abs that make a washboard look like a chalkboard (even when bodyfat levels creep up, your abs will be so well-developed that they STILL look fantastic!)
- rock-solid core strength that lets you squat and deadlift maximum weights with no belt, injury free. It's strength that will improve EVERY aspect of your training (and sports performance!)
- tightening the muscles under the love handles to make these bulges practically disappear
- flattening your stomach in areas (such as the lower belly bulge) where regular crunches fail
- most importantly, confidence that the exercises you're doing for your abs are WORKING and working FAST (don't underestimate that!)
But here's the best part... Nick has very recently updated the book with 22 additional exercises (increased from an already huge 55 exercises), most of which can be done with little to no equipment at all - perfect for those training at home with limited equipment to use.
Right now, I want you to read this note from an extremely knowledgeable professional trainer by the name of Luke Lowrey. Luke works with athletes in the NBA, NFL, Major League, English Premier League, EUAFA, NCAA as well as Olympic athletes and coaches. It was written to the author of "The Best Ab Exercises," Nick Nilsson and he's given me permission to share this with you.
Not too long ago, I declared to friends that this was going to be "The Year Of The Ab". Coming across your website by chance, I thought I'd have a look and see what you had to offer.
And let me tell you, just going through the first 5 pages of your course, I was already itching to shoot you this e-mail.
... Boy, oh boy, am I blown away.
Working with the volume and quality of athletes I do (I have coaches, trainers and independent athletes from the NBA, NFL, Major League, English Premier League, EUAFA, NCAA and Olympic teams on my private advising service)... when it came to hardcore abdominal training I thought I'd seen it all.
I can honestly say I have NEVER seen an ab-training resource so complete. I particularly like the detail and attention to correct, strict form.
Throw this e-mail all over your website - people need to know that this is the very best collection of totally abstract, never-before-seen abdominal exercises that has EVER been compiled. You deserve to know it and they deserve to know it, too!
I'm going to tell anyone who dares to listen: "Get Nick's "The Best Ab Exercises You've Never Heard Of" right away and let this be your Year Of The Ab, too!"
"The World's Undisputed #1 Vertical Jump Expert"
Nick is so confident these exercises are going to change your ab training forever, he would like to offer you five of these "Best Abdominal" exercises to try out so you can see (and feel!) for yourself just how powerful these exercises are.
You see, he wants to provide you with these 5 exercises because the one thing that upsets him most is seeing people wasting their effort in the gym on exercises that just don't get the job done. They don't get results and then they quit. It's a shame...he and I both hate to see it happen, but we see it everyday.
Try these complimentary exercises and you'll feel the difference from the VERY FIRST REP.
But before I give you the link, here's something else you need to know about "The Best Ab Exercises"...
The recent update Nick made to the book was such a HUGE update that the price has already gone up. But don't worry! I'm watching out for you...I've managed to arrange for you to get the complete updated version of the book at the PREVIOUS price of only $24.95. For the sheer volume of unique training information in this book, that's a steal.
But this special price that I've arranged for you won't last long - it may be withdrawn at any time so be sure go have a look right now.
To learn even more about this groundbreaking book and how it can help you get the abs you've always wanted, check out the following link right now: http://hop.clickbank.net/?soyman/betteru&l=513
Interested in trying out those sample exercises I mentioned before you make the decision to get the book? Click on the following link now to get 5 sample exercises sent directly to your email: http://hop.clickbank.net/?soyman/betteru&l=501
Read them, try them out and think of the results you'll get when you try the other 72 exercises!
My very best,
P.S. Remember, this special price for the updated version is only going to last a few days so be sure to get your copy right away or sign up for those exercises right away!
Thursday, March 23, 2006
I can think of five books that are current best-sellers, each promoting a special diet, and each contradicting the other four books.
What's a health conscious person to do?
I am always looking for a good way to simplify my food plan, burn more body fat, and still have a life outside the kitchen and gym.
This is a challenge any dieter faces..until now.
There is a great little "5 Step Handbook" you can pick up that literally works with any diet on earth.
And it will work for YOU.
You will discover how to make eating for health and fat-loss easier --and much more effective at the same time. Go see --
Just think -- 5 simple steps can literally work for anyone, from vegans to meat-eaters and everyone in-between.
How is this possible?
The author read over 500 books in his careeron the subject of fat-burning. He worked withthousands of people as a nutritionist and fat-loss expert.
From all that, he narrowed it down to 5 fool-proofsteps that you can apply with his eating system (orany other) to get the results you are after.
These 5 Steps are what every successful food program have in common. Every single one.
These insider secrets were enough to inspire me tohelp spread the news. I love them.
Since I've lost 80 pounds and know the joy of beingfit and having the energy I need to accomplishall the goals I have, I wanted you to know this, too.
Go see -
P.S. One step is so break-through and yet so simple...well, let's just say you will never "countcalories" again after reading it.
P.P.S. The first 5,555 copies of this future best-sellerare going for only $5 -- after that it's back to $32. This set internet history yesterday by selling HALF this amount in 18 hours, so ACT TODAY. See EasiestDietInTheWorld.com
By Marc David
Just a few weeks ago I received a message from a frustrated individual who was on a quest to lose some weight. Maybe you've asked yourself this very question but it always starts off with "I want to lose weight." Then it follows up with their calorie calculations (what they need a day) and ends with the situation where they are only eating minimal calories a day. At this point, they get confused as to why eating less and less doesn't speed up the weight loss.
"Over the past few years, I have consumed minimal calories. I have come to learn that this is my problem, my body is in survival mode. I came up with my Base Metabolic Rate. My results come to 3170.45 for TDEE (total daily energy expenditure). I would assume I haven't been consuming more than 1000 calories a day, give or take.
Is it true that I can gradually work my way up to 2170-2670 calories, not change my workout, and have better results than at my current caloric intake? If this is the case, I'm not sure I understand why."
They cut and cut calories, see no changes, nearly starve and then give up entirely. This person asked what most people wonder but never have the courage to seek out the answer. Suppose...
If I could give you a more effective nutritional strategy that would "outperform" the approach you are currently using, would you be interested? If so, let's talk metabolism!
First, you are in a state of homeostasis. This is the body's automatic tendency to maintain a relatively constant internal environment. In your case, exercising more and cutting more calories will cause your body to adjust "survive" by making constant changes in order not to lose any more critical body fat or weight. As you said, you are in "survival mode." You are in homeostasis and nothing is going to change unless you understand metabolism. At this point, your body is not about to release any stored fats. It needs all it has to sustain life!
Second, metabolism is just a name for the many chemical process that happen every day that are necessary for the maintenance of life. The process of breaking down food into energy and building up of new cells and all that is our metabolism.
Consider this fact:
There are two phases of metabolism; anabolism and catabolism. Both occur simultaneously all the time but at different magnitudes. Let's keep this simple shall we?
Continued > > >
Monday, March 20, 2006
Amy went from a size 12 to a size 2 in only 11 weeks!*
Have you ever had a time in your life that was supposed to be the greatest, but unexpectedly turned into a nightmare? Have you ever had to deal with one major crisis suddenly piling on top of another?
That's what happened to me, and that's why I quickly gained a lot of weight earlier this year. See, I've always been an active person. I ran a half-marathon in 1998, played volleyball and ran track in high school, and was a gymnast for 10 years. But when I landed a job at a major pharmaceutical company, I found myself working 10 hours a day, seven days a week, and I wasn't nearly as active as I had been. That didn't make me overweight, though.
I actually gained weight because I was pregnant—but not for the "usual" reasons. It started last year, when my husband Brad and I were so happy to find out we were expecting our first child! Our daughter was due in mid-March of 2005. But surprise—she came 8 weeks early!
That's when everything started to go very wrong.
Hi, I'm Amy, a 35-year-old stay-at-home mom living in Georgia, and this is my weight-loss story.
Continued > > >
Sunday, March 12, 2006
Carbohydrates: So Simple Yet So Complex
By Marc David
The further on your read, you'll begin to understand that everyone needs energy and the best source of energy is from carbohydrates. Roughly 50%-80% of your nutritional intake should come from carbohydrates! (not including any special needs cases if a person was carbohydrate sensitive).
Similar to amino acids, when you link various simple sugars together you get carbohydrates with different properties and effects on the body's blood sugar levels.
Carbohydrates are classified into three categories:
Monosaccharides (glucose, galactose, fructose) are the sugars found in milk and fruits.
Disaccharides (sucrose, lactose) might be found in table sugars and milk sugars. They are a combination of a two simple sugars.
Polysaccharides (complex carbs, starches, fibers) come from whole grains, vegetables, nuts, some fruits and legumes. These are your complex carbs.
When you link different kinds of sugars together, you will get different kinds of products. For example when you combine glucose and fructose you get sucrose (table sugar).
You'll read a lot about essential amino acids and essential fats but what you won't read about in any fitness manuals or hear from any fitness experts is the essential carbohydrate. That's because there is no such thing. There are just different carbohydrates with different properties that affect your energy levels.
Here's a fact for you: Our bodies can only absorb monosaccharides (simple sugars).
[STOP and realize that complex carbs are just a series of 3 or more simple sugars bound together. As mentioned, complex carbs go by the alias, polysaccharides.]
This means if you eat a complex carb, your body will break down that complex carb into simple sugars and ultimately into blood sugar which can be used for many different functions. Depending on the carbohydrate you just ate and other factors, these carbohydrates will have different effects on blood sugar levels. Specifically how fast they rise and fall.
This ability of a carbohydrate to to raise blood sugar fast or slow is called the glycemic index (GI). The GI was created to track various foods effects on blood sugar at different rates.
The GI's importance is related to the body's blood sugar effects on insulin levels. Insulin is the primary hormone responsible for fat storage (along with many other functions). The GI was originally invented with the diabetic in mind because insulin levels can mean the different between life and death in such instances.
If you are still reading, you should at this point understand that complex carbohydrates have a more leveling effect on insulin and longer term energy. Because complex carbs are not continually 'spiking' the insulin levels, you'll send less signals to store fat.
Eating the right carbs will give you longer term energy and help to fight body fat storage!
Your probably wondering if there's a simple example of this so you can skip today's brief science lesson.
The starch in whole grains is an excellent example of a more complex carb compared to the monosaccharides like refined white flours or table sugars. This is why you always read about "staying away from refined and processed foods" as much as possible.
Now keep in mind that complex carbs require a prolonged digestion time (enzymatic process) and thus provide a slow, even and ideal flow of energy. This avoids any fluctuations in glucose (blood sugar) levels which can affect energy. Complex carbohydrates contain more nutrients and fiber.
Here's a better overview of where you can find various carbohydrates in foods:
Complex carbohydrates, often referred to as "starchy" foods, include:
* starchy vegetables
* some protein drinks
Simple carbohydrates that contain vitamins and minerals occur naturally in:
* milk and milk products
Simple carbohydrates are also found in processed and refined sugars such as:
* table sugar
* syrups (not including natural syrups such as maple)
* regular carbonated beverages
* refined flours
* some processed foods
Bottom line: You want to get most of your carbohydrate energy from complex sources so that you have a long term energy flow. After a workout, it's ideal to take in simple sugars to quickly replace glycogen stores.
Copyright 2006 Marc David
Everything you need to know about complex carbs and when to take simple carbs for optimal workout recovery is in the "The Beginner's Guide to Fitness and Bodybuilding"
Friday, March 10, 2006
Read it online or right-click and save it to your computer to read at your convenience.
Friday, March 03, 2006
A few days ago, I told about an extraordinary book called "The Best Abdominal Exercises You've Never Heard Of" by Nick Nilsson.
This power-packed book of unique ab exercises is guaranteed to rip up your midsection faster than any other ab training you've tried.
And the response to "The Best Ab Exercises" has been just phenomenal! But if you haven't already gotten your copy of the book, I've got several special items for you that Nick has passed
along to me:
1. Time Extension on the Deadline
2. New Bonus Sample Exercise - Inverse Crunches
3. Package Deals To Save $$
1. Time Extension on the Deadline
Nick is extending the time on the price increase until Tuesday, March 7th. The reason for this (and he even apologized to me for this!) is that he completely overlooked the fact that if you signed up for the 5 sample exercises, you wouldn't have time to try them all before making your decision to get the book!
So rather than the price going up today, you'll have 4 more days to try the sample exercises and judge for yourself just how effective they are. Both he and I want to make sure you have all the information you need to make an informed decision.
If you haven't already signed up for the 5-day course, you can do so by clicking here.
If you haven't checked out "The Best Ab Exercises" yet, click here!
2. New Bonus Sample Exercise - Inverse Crunches
To further help you make your decision, Nick has also decided to give you another sample exercise, taken directly from the update! This one is called the Inverse Crunch - it requires no equipment other than a floor and something solid to grab onto, e.g. a doorframe, a pole or even a solid table leg.
It is, quite honestly, one of THE most effective zero-equipment abdominal exercises you'll ever come across in your entire training career. And I'm not exaggerating here...Nick told me he was doing these last night in his own workout and when he was done, he told me swore he could feel a pulse in his abs from the tremendous pump he got, that's how powerful this exercise is.
And if you've never felt a pump in your abs (like the kind you get from a great biceps or chest workout), you're going to be in for a treat! It's nothing like the burn you get from high-rep
crunches...this is a flood of "six-pack-developing" blood to your abdominal muscles.
Nick has included videos of this exercise in action so you'll know exactly how to perform it and feel that pump for yourself.
3. Package Deals To Save $$
Interested in getting two or more books at the same time? When you go to order "The Best Ab Exercises", you'll see Nick has put together a number of great package deals that include his other books:
"The Best Exercises You've Never Heard Of"
"Metabolic Surge - Rapid Fat Loss"
"Gluteus to the Maximus - Build a Bigger Butt NOW!"
With these package deals, you can save as much $35.00 off the regular cover prices of these books!
These packages make for an extraordinary value in training information. If you're considering getting any of these other books, definitely check out these deals: Click Here!
That's all for now!
P.S. Be sure to check out the Inverse Crunches in your next workout (or read the page then drop to the floor and try them right now!).
Wednesday, March 01, 2006
How can kettlebells change your life? - How To Stop Being The Average American! How can kettlebells change your life? They will give you power. Physically you will be stronger than you ever imagined. But you will also be amazed at the other changes in your life. (2/25/06)
"Small Ball" Crunches - An Amazing Abdominal Exercise For Everyone From Beginner To Advanced! Why and how it will fire up your abs more far more effectively than regular Swiss Ball crunches ever could. (2/20/06)
How To Maximize Fat Loss With Little Or NO Exercise! - A brief overview of the importance of stable blood sugar and how meal frequency affects it. (2/20/06)
Pilates Certification Courses: An Overview - A Pilates Certification course basically consists of the different basic techniques in the Pilates exercise, as well as good positioning, machine work and mat exercises. (2/16/06)
What you need and what you get from a Pilates mat exercise - You’ve probably heard of Pilates mat exercises, and have probably heard that it works great, or you probably heard that it sucks because it’s so hard. (2/14/06)
The Good in Pilates Reformers - The Pilates reformer is just one of the many Pilates equipment that the technique employs and it is also the most popular of it all, with its simplicity and its economic size. (2/14/06)
The Basics of Pilates Exercise - If you’re highly informed or even if you’re one of those people that just stay home, no doubt you’ve heard of the Pilates Exercise. (2/13/06)
Pilates Equipment: The basics - Pilates, is nothing without its equipment, from the simple mat to the complicated trapeze, Pilates Equipment is very integral to the program itself. (2/13/06)
Basic Information on Pilates Rings - A Pilates ring aside from being used to tone the buttocks and the abdominal and pelvic muscles can also be used to specifically target muscles in the leg, pecs, lats, triceps and biceps. (2/13/06)
Pilates Videos Their Advantages - First of all the advantage of any Pilates video is its adaptability. You can do it anywhere that has a DVD player and a television. (2/13/06)
3 Ways to Avoid Overtraining - Imagine coming home after a long gym workout and actually feeling worse then you started! Everybody knows after working out you are normally tired but it feels good but what happens when you start to feel sick and it's too much? (2/11/06)
Soy Reduces Harmful Free Radical Formation During Exercise Better than Whey Protein - Evidence from recent clinical trials suggests that soy may have added exercise benefits compared to other protein sources, in particular whey protein (a popular protein among many athletes). (2/10/06)
The (Partial) Vindication Of Soy Protein - So why does soy have such a bad reputation among bodybuilders? On the surface, it would appear that soy protein is pretty lousy stuff for most athletes. Soy protein has a low BV score of 74. What does that mean? There are several ways of assessing protein quality. (2/10/06)
10 Ways To Keep Your Strength Workout Fresh And Effective - Let's face it. Even the most devoted exercisers can get bored doing the same workouts week after week. And, if the mind is getting bored you can bet that the body is probably too, which means it isn't being challenged as much as it should. (2/8/06)
How Many Calories Do I Need Per Day? - Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn’t too hard. And with the formula I’m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin! (2/6/06)
The Biggest Mistake Women Make - Why women who ONLY do cardio will never achieve the results their weight training and cardio using counter-parts will. (2/4/06)
The Whey It Is - By the time you are through reading this article, you will know all you need to know regarding the differences in whey, such as concentrates vs. isolates, micro filtered vs. ion exchange, and many other answers to questions...(2/3/06)
The Key to Building Muscle and Burning Fat at the Same Time - Doesn't weight training build muscle and increase your metabolic rate and therefore the increase in your metabolic rate reduces fat? And if so, then doesn't this mean that you have gained muscle and lost fat at the same time? (2/3/06)