Hi Ray,

 I just got your book and am about to start the program the day after tomorrow, I got to work all of tomorrow. Mainly I am concerned about ab exercises. The first phase described in the book only recommends 3 sets of crunches 3 times a week but I have been kicking my ass with ab exercises for a while now. My usual routine is 3 or 4 sets of crunches similar to the v-sit (20 reps each set) every other day. On the days in between I do 2 sets of the v-sit crunches, 2 sets of leg lifts (laying on the ground and raising the legs) and 2 sets of side crunches (both sides) 20 reps each set.

I don’t know if I am pushing myself too much but I can feel a lot of muscle under the “blanket” as you so eloquently called it, so when I start phase 1 should I change up the routine or stay with what I am doing? Also if there is some exercises you think I should incorporate into my routine I would appreciate it. People say its good to work your abs everyday, what do you think of this?

Answer From Ray:
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Put your routine in there with some modifications. Instead of the crunches I recommend, do 4 sets of hanging leg raises to failure and that will do it for you. I do know that when some people train abs more than they actually should, that they do feel better about their waist line. The only problem is that it is only psychological. You are either training a muscle group to make it stronger, bigger or to have more endurance. Training abs every day could make them have more endurance, but it will not benefit their appearance, that is a result of fat loss.
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Also I have been doing 3 types of chest exercises. 1 bench press for lower chest, 1 bench press for upper chest and the exercise where I hold weights lying on a bench and bring them together over my chest (sorry don’t know the proper name)(RAY: These are called flys). With these I do the pyramid style of weights used in the “body for life” routine. I can see doing all these exercises in the 3×15 style you show in phase 1 but am I overdoing it? What do you think? Should I keep up the 3 types of chest exercises or stick to regular bench presses for now?

ANSWER FROM RAY:
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Follow the program. This is too much for now. There is a time for more exercises and reps later in the third workout program of the FAT TO FIT SYSTEM. Another important note is that I need you to do each set of every exercise with a high intensity like your life depended on getting one more repetition. Think quality over quantity. Burn fat through cardio, not hours of weight training.
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Lastly I have never been too happy with the exercises I have tried for my upper back, it feels like my arms burn out before I really start to feel my back muscles burn. I have been doing a the standard row exercise on a weight machine and the backwards fly exercise where I have weights connected on the machine and pull my arms back. Do I just need to strengthen my arms more or do I need a different exercise?

ANSWER FROM RAY:
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You will be doing different exercises because of the program but the real problem lies in not enough mind muscle connection because of a lack of concentration or too much weight being used. When the weight is too heavy your body tries to help out the back by included the arms into the pull. I had the same problem when I started and then a big gym monkey came over to me and pulled the pin out of weight stack. Then he put it in at half the weight and said, “Now you will work your back”. Then he walked away! He was right, now I can get a pump in my back by THINKING of chin ups.
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Thats about it for now I think. I know its a lot of info but tell me your opinion on how I can work all this stuff into the phase 1 series and I’ll get right on it. Thanks in advance for your help and by the way, this is the most info I have ever gotten for 20 bucks! Thanks for your time in this project. Thanks in advance for your help.

Joel Smith
P.S. I usually take cod liver oil, is this just as good as flaxseed oil?

FROM RAY: Kind of but not really. They both good and have their uses but each oil has a different blend of omega 3-6-9’s. Use up your cod liver oil and then buy flaxseed next time to see what you think.

www.FatToFitProgram.com

Q: I’ve heard you mention that you don’t need tons of cardio to burn stubborn abdominal fat. Okay, I can live with that, but you’ve also said that it isn’t absolutely necessary to perform direct ab work either. What gives?

A: If you want to build a serious set of abdominals, routinely perform the following exercises and their variations: squats, deadlifts, chin-ups, and standing military presses. These multi-joint movements require a strong contribution from the abdominals to stabilize the core, particularly when heavy loads are used. It is not uncommon to hear clients complain of abdominal soreness a day or two after performing multiple sets with a decent weight of the chin-up or standing military press exercise – the ab prestretch will tap into fibers you never thought existed! And remember, your abdominals act as a natural girdle, or weight belt if you will, when performing all exercises, particularly squats and deadlifts. These muscles act as a bridge between your upper and lower body and are heavily recruited as stabilizers.

Sure, isolation exercises like pullovers, curls, and even triceps pressdowns also require a good degree of core stability; however, the loads used are relatively low compared to the big 4 mentioned above. In fact, according to Siff & Verkhoshansky, isolation becomes virtually impossible if large loads are used, and in many cases, the tension developed in the stabilizers will equal or even exceed that of the prime movers!* So, you see, the abdominals can be trained quite effectively as stabilizers – the physiques of top Olympic weightlifters will attest to that.

Q: I have been training for years and I can’t seem to feel any soreness in my abdominals anymore. Is there something I can do to wake these guys up?

A: ABSolutely! If you’ve been doing tons of reps of wimpy little abdominal exercises like most people, then it’s no wonder that you’re stuck in a rut. Remember, the abdominals are composed of primarily fast-twitch fibers. Here’s what I suggest to tap into those “guys”:

* pick big (i.e. multi-joint, compound) movements

* train in a full range of motion (get the prestretch when working abdominals)

* perform explosive concentric & slow eccentric contractions

* do lots of sets of low reps using heavy loads

* make sure you get enough rest between sets

Okay, so here’s the routine:

A1) Lean-Away Chin-Ups 6 x 1-3 @ 5-0-X-0, 120 secs.

* add weight to chin/dip belt, clear chin at top, lean back as you come down by pushing the bar away and make sure to go all the way down at bottom

A2) Standing Military Press 6 x 1-3 @ 5-0-X-0, 120 secs.

* clean the weight up to your shoulders, stand with your legs straight (yes, that means knees locked) and arch back slightly to maximize prestretch

B1) Decline Leg Raise/Plank 4-6 x 4-6 @ 5-0-X-0, 90 secs.

* this is similar to the move in Rocky IV, raise your legs until they are perpendicular to your body then shoot your hips up to form a bow from head to toe, slowly lower your body staying as rigid as possible.

B2) Sicilian Crunch 4-6 x 4-6 @ 5-0-X-0, 90 secs.

* laying supine on a Swiss ball, crunch inwards with the dumbbell resting on your chest then extend your arms out (completely outstretched, in-line with your torso) during the slow eccentric.

If you would like to finish off with a couple sets of wheel rollouts for as many reps as possible, be my guest. Make sure to work the legs and back/hip extensors during another workout. Rolling out of bed the next day should offer a pleasant surprise!

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

Congratulations!

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.]

That’s all! The abdominals are just a muscle like everything else. There’s nothing special about them that makes them any harder to obtain or develop then any other muscle group. Still, there are thousands of messages on community forums and fitness gurus everywhere get hundreds of messages a day regarding this. Not to mention the countless ab technology products that appear in stores every year promising a faster, easier way to get ripped abs. The purpose of this report is to tell you exactly step-by- step what you need to do to get ripped abdominals.

The Myths of Ripped Abdominals: – Countless crunches – Working them out every day – Strange machines or dangerous exercises – Fad diets – Fat burner pills – Marathon cardio sessions – Targeting lower and upper regions

The Secret of Ripped Abdominals: – Low percentage of body fat – Having the muscle to show

Did I just blow the end of the story for you? Hopefully not.

Key Concept #1: You Must Have a Low Percentage of Body Fat For starters, if you have a layer of body fat covering the region, you will never be able to show the abs. For men, this is the LAST place the fat will disappear from which makes it the hardest body part to show.

You “get abs” from reducing your body fat and you reduce body fat mostly through diet and cardio..

And yet, somehow this concept escapes people. In order for the abs to show proudly, you must have a low percentage of body fat! There’s really not a whole lot more to it.

Men: 10% or lower Women: 15% or lower

Why is that so difficult for most people?

Simple. In order to get your body fat that low you must be absolutely focused on your diet and fat burning metabolism. 99% of people (including myself) are not as perfect on the diet as to burn off our natural body fat stores. So in order to get rid of that last layer, you must burn off the last remaining body fat stores. And to do that you must have great nutrition habits (above and beyond just being active).

Key Concept #2: You Must Have Abs to Show

First off…

If you are 110 lbs and just skin and bones and 3% body fat but no muscle really, then it’s not a surprise why your abs aren’t popping out every time you take off your shirt. There are a few people I’ve run across that are well below the 10% body fat limit and yet they are puzzled when their abdominals don’t show. That’s almost as easy as 1+1. You MUST have abs to show!

You can have a low body fat percentage but if you don’t have anything to show, you’ll just see a flat stomach (which is good) but no definition and certain no ‘packs.’ There are also individuals who have 15% body fat but their abs are so developed they can show off a 4-pack. While they don’t have that low of a body fat percentage to classify as ‘ripped’ they do have great development and certainly the muscle is there. Just think what it might look like on them if they were to be 10% or lower?!

That’s where ab exercises come into play. Performing key abdominal exercises is a key to developing the trunk region to the fullest. Many people are looking for the illusive lower ab exercise or performing exercises they believe to target a certain region but are really working the wrong muscle. Having abs is as simple as doing the right core exercises. That will be part of the 6 months of ab training at the end of this series.

Now that you understand some key concepts in order to get the abs to show, let’s figure out how to eliminate that annoying layer of fat around them…

Stay tuned for Part 2 that will discuss why nutrition is 90% or More of Your Success.

Copyright 2006 Marc David

Abs are not only about the washboard stomachs we have grown accustom to seeing on the professional bodybuilding stage. There’s a lot more to it then meets the eye. The actual anatomical make up includes the Rectus abdonomis, the external abdominal oblique muscles, serratus anterior and the internal abdominal oblique. Most of us tend to train our abs as a finishing touch on our overall appearance but we forget the main function of the abdominals. The abdominals are responsible for permitting our bodies to bend forward and back as well as to the side. Their main function is keeping our posture but they also aid in keeping our body stable when partaking in different activities and of course in both upper body and lower body lifts while bodybuilding.

By fully understanding the functions of our abdominals we can then implement effective ways of training them. As you read earlier our abdominals allow us to “flex our trunks” or in other words bend forward. The best way to effectively train them is to replicate this movement while in the gym. The reason most bodybuilders train their abs is definitely to increase the overall definition of the abs. There are a number of ways to go about obtaining this. One theory is to eliminate the fat that covers the abdominals. This can be achieved through both dieting and cardiovascular activity. Another way to help define your abdominals is to do abdominal exercises intensely with very high repetitions. The reason for this is that you don’t want to add any unwanted mass to your abs. Cardiovascular conditioning is easily the most important aspect used to help a bodybuilder achieve defined abdominals. Bodybuilders use cardio as a tool to help shed unwanted fat. The key to effectively using cardio is to know exactly when to implement it into your routine. If you start doing it to early you will curtail all the gains you’re desperately trying to make, but if done to late you won’t have enough time to get your abdominals in the shape needed for competition. A good starting point is about 11 weeks out from your competition. This will give you enough time to cut your body fat and water retention.

The most misunderstood and under utilized tool for bodybuilders looking to obtain shredded abs is definitely dieting. I would go as far as saying that dieting alone is responsible for over 80% of a bodybuilders overall physique. If you look at it as, what you put in your body will either dictate whether your body gets bigger or smaller you’ll certainly understand what I mean. The general rule of thumb is that your body needs to have 4-6 small meals that are high in protein, spaced out over a 2-3 hour span to keep your metabolism high and prevent fat storage.

As you can see, nothing I’ve written here could be considered rocket science but many bodybuilders don’t take full advantage of this information. If you follow these simple guidelines you will achieve the washboard abs you’ve always dreamt of.

There are tens of abdominal exercises that you could potentially include in your abdominal workouts and training programme, but these, in my opinion, are two of the most important ones. Combined, they exercise all four parts of the abdominals to ensure a more toned abdominal area. The two abdominal exercises are called straight legged toe touches and sit up twists and both are easy to learn and even easier to implement by following the instructions in this article.

Exercise Number 1 – Straight Legged Toe Touches
Muscles worked – Lower, Middle and Upper Abdominals
Details – Lay on the floor (preferably on an exercise mat) with your legs stretched out and together pointing into the air. Your legs and your abdomen should be at right angles to each other. Your head and neck should be slightly lifted off the ground and your shoulders should also be very slightly elevated. Place your arms together and in front of you with your fingers pointing towards your toes.

Reach for your toes as far as you can. This will contract the abdominals. Also, lift your head, neck and shoulders off the floor and breathe out as you reach up with your arms and contract your abdominals. Crunch up as far as is comfortable and bear in mind that reaching your toes is an unrealistic target.

Gradually lower your body back to its original position. This will relax the abdominals. Breathe out as you lower your body. Relax for a second or two and repeat the process.

Exercise Number 2 – Sit up Twists
Muscles Worked – Upper, Middle, Lower Abdominals and the Obliques (sides of the abdominals) Details – Lay on the floor with feet flat on the floor and legs slightly bent. Place your right hand on your right temple and your left hand on your left temple. Raise your back up towards your knees and when you reach as far as your feel comfortable. Twist your right elbow to touch your left knee and then your left elbow to touch your right knee.

Relax your torso back to the ground, keeping your hands on your temples. Rest for one or two seconds and repeat the process. Remember to breathe in as you lift your torso and out as you relax it back to its initial position.

The twists you perform in this action help to exercise the obliques which give a more toned overall composition of your abdominal muscles.

If you don’t currently have these two abdominal exercises included in your abdominal workouts, then you must incorporate them now and I’m sure you will notice the difference in no time at all and shed the excess abdominal fat quicker than ever.

There are tens of abdominal exercises that you could potentially include in your abdominal workouts and training programme, but these, in my opinion, are two of the most important ones. Combined, they exercise all four parts of the abdominals to ensure a more toned abdominal area. The two abdominal exercises are called straight legged toe touches and sit up twists and both are easy to learn and even easier to implement by following the instructions in this article.

Exercise Number 1 – Straight Legged Toe Touches
Muscles worked – Lower, Middle and Upper Abdominals
Details – Lay on the floor (preferably on an exercise mat) with your legs stretched out and together pointing into the air. Your legs and your abdomen should be at right angles to each other. Your head and neck should be slightly lifted off the ground and your shoulders should also be very slightly elevated. Place your arms together and in front of you with your fingers pointing towards your toes.

Reach for your toes as far as you can. This will contract the abdominals. Also, lift your head, neck and shoulders off the floor and breathe out as you reach up with your arms and contract your abdominals. Crunch up as far as is comfortable and bear in mind that reaching your toes is an unrealistic target.

Gradually lower your body back to its original position. This will relax the abdominals. Breathe out as you lower your body. Relax for a second or two and repeat the process.

Exercise Number 2 – Sit up Twists
Muscles Worked – Upper, Middle, Lower Abdominals and the Obliques (sides of the abdominals) Details – Lay on the floor with feet flat on the floor and legs slightly bent. Place your right hand on your right temple and your left hand on your left temple. Raise your back up towards your knees and when you reach as far as your feel comfortable. Twist your right elbow to touch your left knee and then your left elbow to touch your right knee.

Relax your torso back to the ground, keeping your hands on your temples. Rest for one or two seconds and repeat the process. Remember to breathe in as you lift your torso and out as you relax it back to its initial position.

The twists you perform in this action help to exercise the obliques which give a more toned overall composition of your abdominal muscles.

If you don’t currently have these two abdominal exercises included in your abdominal workouts, then you must incorporate them now and I’m sure you will notice the difference in no time at all and shed the excess abdominal fat quicker than ever.

Most women are concerned with reshaping their newly formed ‘pooch’ after delivery. You know the sagging area of skin that used to resemble your stomach?

The good news is you can restore your abdomen to its pre-pregnancy luster, or at least a semblance thereof. It will take a lot of hard work however on your part.

Before you start exercising your abdomen however, it is important that you check for a separation or gap in your stomach muscles. Some women develop a gap in their stomach muscles as a result of the expansion that occurs during pregnancy and labor. It can take anywhere from four to eight weeks for this gap to close.

If you attempt to perform strenuous abdominal exercises prior to this, you may permanently injure your abdomen. So be sure to check before you engage in any stomach exercises.

Here’s how:

- Life flat on your back.

- Bend your knees.

- Place the fingers of your left hand palm facing you above your belly button.

- Upon exhaling, lift your head and shoulders off the floor while sliding your right hand up your thigh toward your knee.

Feel your abdominal muscles tighten. As you do so, check for a gap between the edges of the muscle. If you have a gap that is more than two or three finger widths, you should perform only moderate exercise.

The gap will eventually narrow to one inch or so, and at this point you can typically safely perform crunches with no adverse effects. If you are having difficulty assessing whether or not your abdomen has a gap, ask your healthcare provider to point it out to you. This is actually a physical condition referred to as diastasis recti (but no need to get technical here!).

Below you’ll find some of the best exercises for restoring shape and flexibility to your stomach muscles:

Leg Slide This exercise can generally be started during the first month post partum. You can do it while sitting on the floor watching your baby.

- Lie on your back with knees bent.

- Tighten your stomach muscles while pressing the small of your back against the floor, exhaling as you do so.

- Slide both your legs apart, so that they are moving away from your body. At the same time, keep your back flat on the floor.

- Return your legs to the start position when your back starts to arch.

- Repeat 5-10 times.

It is important that you pay close attention to your breathing during the leg slide, and tighten your stomach muscles before your slide your legs away from your body. Also pay attention to be sure the small of your back is pressed against the ground.

Pelvic Tilt This is a great exercise for toning and strengthening the stomach, and can be started shortly after delivery.

- Lie on your back with knees bent and feet flat on the floor.

- Inhale while allowing your abdomen to expand.

- Upon exhaling lift your tailbone toward your belly button, while keeping your hips on the floor.

- At the very top of the tilt squeeze and tighten your buttocks for five seconds, then slowly release.

- Repeat.

Standing Pelvic Tilts A variation of the traditional pelvic tilt, you can accomplish this exercise anywhere even on the go!

- Stand with your knees bend and legs hip-width apart.

- Place your hands on your upper thighs while resting your upper body weight on your arms.

- Stick your buttocks out just enough to flatten your back.

- Inhale, and then as you exhale pull your pubic bone toward your navel, pointing the tailbone downward.

- Repeat to a flat back position.

Head Lifts Consider this exercise a sort of ‘mini’ crunch that you can try if your abdomen is still healing from the trauma of birth.

- Lie on your back with knees bent and feet flat on the floor.

- Be sure your back is pressed to the floor.

- Lift your head off the floor and bring your chin toward your chest.

- Hold this position and then return to start.

Seated Lat Rows This exercise actually works to tone the upper arms and back. It is important that you establish balance in your exercise routine. By working out your back muscles in particular, you’ll provide extra support for your abdomen. For this exercise you’ll need either two light dumbbells or milk containers filled with water.

- Sit on the edge of a chair.

- Bend knees and keep feet flat on floor.

- Place dumbbells or milk cartons by your feet.

- Bend forward and bring your chest to your thighs, while keeping your back flat.

- Hold one milk carton or dumbbell in each hand, allowing arms to hang down with palms facing one another.

- Bend your elbows and bring them up toward your shoulders.

Straighten arms, repeat 5-10 times.

Push – Ups Push ups can be done at any time, even during the first couple of weeks if you are feeling strong enough. Push ups are a great way to help strengthen your upper body, which will need to be strong to carry baby around.