Weight loss And Ab Questions
By Buildingbodies author of The Fat To Fit Program
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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.
About The Author
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If you've got 45 minutes, 3 times a week, then you've got time to get GREAT results with Ray Burton's "F2F Training" system! 
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Ray Burton is a natural bodybuilder, an ISSA-certified personal trainer, Crossfit conditioning specialist, MMA conditioning coach and author of the instant download workout program, Filed in Workouts, Weight loss, Abdominals |
