The Abdominal Training Secrets Interview-Part 5

The Abdominal Training Secrets Interview
With Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
And David Grisaffi, CHEK, CFT, PN
www.FlattenYourAbs.net


TV: So what’s probably on everyone’s mind now is that if sit ups and most machines are out, that must leave crunches as the exercise of choice right?

DG: Yes and No - crunches have become more popular because of the popularity of ab rollers and crunch machines. But like sit ups, crunches are overused and misused - frequently! Floor crunches also limit your range of motion compared to using a Swiss ball.

TV: A lot of people wonder about those giant exercise balls – You call them Swiss balls, some people call them stability balls - I noticed you included quite a few ball exercises in your course. What’s so great about those things?

DG: Simple…it places more demand on the neurological system and that makes the abdominal workout more effective. According to some studies, the recruitment of the abdominals was almost double when the subjects used the Swiss ball. The oblique’s contribution was increased by over 4 times due to the Swiss ball. You also get an extra 15 degrees range of motion doing crunches on a Swiss ball compared to floor crunches. Plus, have you ever done an advanced exercise on a Swiss ball? You sweat more and breathe more heavily. Why, because your nervous system and entire body are working harder to do all the stabilizing work. For example, the Prone Bridge exercise forces the rest of your body to stabilize you so you don’t fall off the ball. Think of it as a light switch turning on.

TV: So using a Swiss ball “flips the switch on your nervous system,” I’ve never heard anyone put it that way before… Interesting. So what are a few of your personal favorite exercises for developing a good-looking and strong set of six pack abs?

Well, my system starts with good neurological programming of the core muscles. Build the base and then add layers. Some of the exercises I personally like are:

* Prone Ball Roll
* Lateral Ball Roll
* Prone Jackknife on swiss ball
* Swiss ball Side Flexion
* Forward Ball Roll

It’s easier to see them than to try and describe them, so if you want a visual, you can see the pictures here On This Web Page. You can also see a total of 42 exercises including about a dozen ball exercises in my e-book, Flatten Your Abs and that includes multiple photos of each movement showing start and finish positions.

TV: Alright, next subject: what’s the deal on training abs every day – you hear different opinions on this all the time - are you supposed to work them daily or not? And why?

DG: There are different opinions on this. Personally, I think they should NOT be trained each day. There are situations where you could train muscle groups on consecutive days, like when you work different sections of the abs. I stand by the philosophy of lower abs first, obliques and then the rectus abdominus. Why? Each takes a different degree of neurological programming. But in general, I follow a less is more philosophy for abs. I don’t want people getting over trained and injured. A good diet combined with an effective exercise program designed for the individual is the key for fat loss. Add in a good core exercise program such as Firm and Flatten Your Abs and you have the recipe for success.

TV: Okay, here’s another burning question that’s on everyone’s mind: A lot of people do abdominal exercises every day because they think that will burn the fat of the stomach. You and I know that doesn’t work. For the record, would you explain exactly why ab exercises don’t burn fat off your abs?

DG: For one thing, fat is stored all over your body and the distribution of fat stores is mainly genetic. Men tend to store body fat in their mid section first. Women have a hard time losing the hip and leg weight because of child-bearing genetic code. Second, and most important, abdominals come from low body fat and low body fat comes from good nutrition, not specific exercises. I really believe that you are what you eat. If you are "dirty" on the inside, you will be “dirty” on the outside.

The Abdominal Training Secrets Interview- Part 4

he Abdominal Training Secrets Interview
With Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
And David Grisaffi, CHEK, CFT, PN
www.FlattenYourAbs.net


TV: So why are sit ups still so popular and why are they still used as a standard exercise in fitness testing and for sports or military conditioning? Is there ever any reason that anyone would want to do sit ups or in your opinion is that an exercise you should NEVER do?

DG: People are hard to change, Tom. But once you learn what can happen from overusing exercises like sit ups, you’d be doing yourself (and trainers their clients) a disservice by continuing this practice. Many studies have also shown the hip flexors are recruited to do most of the work, so sit ups are not only ineffective but they can also strain your back. Now to be fair, there are correct ways to do a sit up. One is to take the Law of Reciprocal Inhibition into account. That means if one muscle is working, the other must relax. So if you’re doing sit ups, you contract your hamstrings and glutes by pushing your lower legs against someone’s hands, small dumbbells or over a heavy weighted barbell. This will shut off the illiopsoas and your abs will feel it in the morning because they are now doing more of the work.If I prescribe sit ups, I simply have my clients do Janda sit ups. For the e book, I left out sit ups completely because of the overuse and injury potential situation.

TV: Are there any other ab exercises that are really common in the gym but you wouldn’t recommend to your clients?

DG: Unfortunately, many of the abdominal exercise gadgets on the market are ineffective and sometimes even unsafe. I would stay away from the Ab Roller or Torso Track because these machines can create muscle imbalances. I'm also not a fan of machine crunches because these machines - like all machines - stabilize your body and isolate the rectus abdominis, which doesn't allow for true functional movement. Let's see, what else? Russian twists on a roman chair with a plate sound like a good way to ruin your lumbar spine. Torso twists on a machine fall in that category too.

TV: Yeah, those rotary torso machines are always being used in every gym I’ve ever been in. What about the ab machines you see on TV – ANY of them any good?

DG: The infomercial ads on TV try to make the machines and devices seem new, fun and easy. Everyone wants nice abs fast and easy. But nice abs do not come in a machine! The first step is a not a machine, it’s a proper diet based on the individual. I would say your E book Burn the Fat, Feed the Muscle is one of the best on the shelves these days when it comes to nutrition and the motivational techniques to stay on the plan.

The Abdominal Training Secrets Interview-Part 1

The Abdominal Training Secrets Interview
With Tom Venuto, NSCA-CPT, CSCS
www.BurnTheFat.com
And David Grisaffi, CHEK, CFT, PN
www.FlattenYourAbs.net

TV: Hi David, thanks for taking the time for this interview because I know how busy you are and that, among other projects, you run a training studio in Tacoma, you’re a wrestling coach and you keep a full client load. I’ve known you for a couple years now through the Internet and the emails we’ve sent to each other and you’re very well known within the fitness industry - especially in the sports training field. But on the off chance that some of the people listening to this interview don’t know who you are, would you give us a quick introduction and tell us little bit about your background, how you got started in this field and how you spend your time now?

DG: Well I was always a sports enthusiast my entire life. I can remember I was the only 9-year-old watching Monday night football and taking stats. I did all the usual sports - football, soccer, wrestling, swimming, baseball and tennis. Never did much with basketball. Being a genetically "blessed" Italian, I didn't think the height requirement was going to be on my side. I excelled at wrestling. That sport alone taught me about nutrition, supplements, work ethic etc. I really have to thank wrestling for getting me into this field. I now coach high school wrestling, baseball and youth football. I keep really busy with my 3 children, Addision (13) Garrison (10) and my little man Carson (7). I taught school for a couple of years and then decided to go into personal training.

TV: You have quite a few certifications, one of them is certified personal trainer, one is certified golf trainer – or “golf “biomechanic” to be exact - but what is a “Corrective High Performance Exercise Kinesiologist?

DG: That’s an intense certification program where you learn from one of the foremost experts in the conditioning field, Paul Chek, who personally developed and cultivated the program. The certification revolves around the dynamics of kinesiology, physiology, functional anatomy and mind – body - spirit relationships. The program has four levels and I’m currently a level II, where we learn physical assessment, posture analysis, gait analysis, primal movement patterns, length-tension testing and range of motion testing. My Golf biomechanic certification is also from the CHEK institute. This is where we learn how the relationship between muscles and muscle groups affect the golf swing and how to improve it. In the winter of 2002 I also became one of the first Nutrition and Lifestyle Coaches from the CHEK institute. This program was developed to help practitioners deal with nutritional and lifestyle needs of their clients. The certification teaches how symptoms of disease and stress can be prevented through diet, exercise and stress management. I’m currently a level II Nutrition and lifestyle coach.I can‘t say enough about how Paul has helped me become a better trainer and person. There is more to this than just exercise.

Transform Your Abs from Mush To Muscle

If you've been struggling with stubborn body fat, an expanding waistline, or low back pain, and you're frustrated with all the conflicting and confusing information about abdominal training and fat loss, then there's a brand new website you need to know about... This site will show you the fastest way to flatten your stomach, sculpt your six pack and melt away body fat - even in your mushiest spots. Learn the newest, scientifically-proven abdominal training and fat burning techniques by visiting:www.FlattenYourAbs.net

Get Six Pack Abs Now

Get six pack abs, develop a strong, athletic midsection, and reduce low back pain in just weeks - even if you're over 40, out of shape or a rank beginner! New abdominal program reveals the closely-guarded stomach-slimming secrets of elite athletes, strength coaches and physical therapists. No gimmicks or worthless infomercial junk. Simple exercises, scientifically tested and proven in the sports and rehabilitation world. Forget about sit ups or endless crunches: This program is fun, unique, easy and doesn't require expensive equipment. The results will amaze you. Click here for details:WWW.FlattenYourAbs.com

Ab Workouts-Know the Truth

Ab workouts are one of the most talked about and up till now, most contentious topics in the fitness and exercise industry. A great amount of ab gadgets and exercise apparatus have swamped the market for consumers looking for sexier and flatter stomachs... that sexy six-pack abs appearance that everyone seeks.

As an alternative of emphasizing so much on ab workouts to make your belly flatter and more like a six-pack, you will lose much more body fat by focusing the majority of your working out time with special combinations of high intensity full-body, multi-joint exercises. The best exercises for losing that abdominal fat are the exercises that work the biggest portions of the body at once.
==================================
Editor's Note:
We recommend Truth About Abs because
it is one of the best sources of information
about getting six pack abs

Usually, higher resistance abdominal workouts that provide a much larger incentive to the abs come in the form of exercises that involve raising/curling the legs and pelvis either upward or inward closer to the trunk.

A couple great examples of these higher resistance ab workouts are hanging leg raises or knee raises using a "pelvic curl up", or an exercise like lying hip thrusts. In addition, when it comes to abdominal-specific workouts, always remember higher resistance exercises that involve curling/raising the legs and pelvis upward or inward are what develops the abs to the best extent possible.

For more information about getting six pack abs Click Here

Firm and Flatten Your Abs- Review

Abs! Abdominals! Your Six Pack! The Core muscles! No matter what you call them, everybody wants them! Whether you're training for sports, bodybuilding or just to look good on the beach; whether you are male or female, young or old, it doesn't matter. There's not a single person who doesn't want a lean, tight, fat-free, set of abs.

The trouble is, getting great abs is not easy. Most people will waste years of effort and hundreds or even thousands of dollars on all the latest infomercial gadgets and diet gimmicks, trying in vain to obtain that ever-elusive lean, muscular six pack stomach, with nothing to show for their efforts.


If you want to save time and money, separate hype from truth, and bypass years of trial and error, then you must educate yourself in two critical areas: (1) abdominal exercise, and (2) fat burning nutrition. You can't get great abs without both! That's where the new ebook, Firm And Flatten Your Abs, (2nd edition), comes in.

Firm and Flatten Your Abs goes beyond conventional crunch routines and there's not a single sit up in the entire book. Much of the program is based on developing a strong, powerful, injury-proof core.

The "core" refers not just to the abdominal muscles, but your entire trunk musculature, including deep muscles you can't see (like the Transversus Abdominis, or TVA)."

Why should you care about muscles you can't even see? Good question, and there are many good answers. Among many other reasons,you must strengthen your core in order to stabilize the spine and eliminate low back pain, which 80% of us will suffer from at some time in our lives.

If you're an athlete - recreational or competitive - core strength means better performance on the playing field. If you're a non-athlete, greater core strength means more efficient and safer performance of regular, day to day activities. If you know anyone who blew out their back lifting boxes or simply doing work around the house, you know what I'm talking about.

Firm And Flatten Your Abs has a long track record as one of the best selling ebooks on the subject. It's been a Top 10 best seller for over 4 years! However, this second edition really blew me away. The 2nd edition has been completely revised, edited and tripled in size from 60 to 180 pages. In fact, when I told David how much I enjoyed the new edition of his ebook, he asked me if I would write the forward and I gladly agreed!

The exercise descriptions and ab workout routines are definitely the strong point of the book and they have not changed at all from the first edition with the exception of new exercises being added into the mix (why change something that already works so well?)

You may be wondering exactly what's in the book, so here's a sneak preview

The foreword, written by Tom Venuto, explains the difference between training for "form" (looks) and training for "function" (strength and performance) and how it's possible to train for both - a revelation of extreme importance for the bodybuilder, the athlete and weekend warrior alike. This sets the stage nicely for the rest of the book.

The first chapter is a short introduction and welcome message from the author, David Grisaffi

The second chapter is called 15 abdominal myths. On David's website, www.flattenyourabs.net he says, "This problem (misinformation) is so bad today, that my job of educating people has become like digging a trench in the sand with a sewing needle. Before I can even begin to teach the TRUTH about getting muscular abs and losing fat, I have to UN-TEACH all the LIES, MYTHS and RUMORS." That is exactly what David does in chapter two.

The third chapter is anatomy and physiology of the core. This chapter might seem a little dry to some people, but if you've never heard of tranvsversus abdominis, multifidus, or psoas muscles, then this is essential reading.

The fourth chapter explains how to set up the perfect abdominal and core conditioning routine. Sets, reps, tempo, rest intervals and everything else you need to know to put together a workout program that works is all there.

The fifth chapter is the real heart of the program - The 7 levels of core and ab workout routines. It.s not just the fact that you're given 7 routines instead of just one that makes this chapter so valuable, it's the fact that each routine increases in difficulty step by step to accommodate increasing levels of fitness.

The sixth chapter continues in the heart of the program with descriptions and photographs of more than 50 abdominal and core conditioning exercises. I can guarantee you, that unless you are a veteran exerciser or fitness professional, you have never seen the majority of these exercises before. If you are bored with crunches, sit ups and leg raises, you are going to LOVE this!

The seventh chapter is called, "Top 15 nutrition secrets to flatten your abs." People who already have my Burn The Fat, Feed The Muscle e-book will no doubt be familiar with most of the principles in chapter 7. However, a brief tutorial on fat burning nutrition is an absolute must in any good book about getting six pack abs. Because, as the saying goes, "abs are made in the kitchen, not just in the gym."

The eighth chapter, "Ask David Q & A," is a real gem. This is the part of the book that has been expanded the most since the first edition. David gets thousands of questions by email every month and he has take the most frequently asked questions and compiled them right here in chapter eight.

The ninth and final chapter is a brief resource directory of recommended products and services. This includes online personal training, e-books, audio CD's and equipment

So now you know what's in the ebook, but you also maybe wondering about the exercises and whether you need any special equipment to do them. Good question, since not everyone wants to train in a health club. Many of David's exercises can be done with just your body weight. Others require a stability ball (swiss ball), and a handful can be done with a cable apparatus you'd find in any gym. This means you can train at home or in a gym, whichever you prefer.

So who will benefit from this ebook? Well, just about anybody. The information applies to you if you are overweight, if you suffer from low back pain, if you are recovering from c-section, hernia or abdominal surgery, if you're pregnant or post-pregnancy, if you're an athlete, or even if you're a bodybuilder like me.

The principles in David's ebook are scientifically tested and proven. A graduate of the prestigious Chek Institute with a total of six certifications, David has the credentials and has done the research to back up his claims. He spends every day in the trenches practicing what he preaches as a personal trainer and strength coach for clients as diverse as housewives to professional boxers and golfers.

In summary, Firm And Flatten Your Abs is a groundbreaking e-book because it is about form and function, not just form. Stated differently, David's program will help you develop abs that are every bit as strong and functional as they look. Why settle for a lean, attractive and sexy waistline when you can have that as well as the strength, stamina and injury-proof stability of a professional boxer, Greco-Roman wrestler or a world class gymnast?

That is what separates David's program from the hundreds of other abdominal and core training books, DVD's and classes that clutter the fitness marketplace today.

To order or get more information CLICK HERE