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Abs Mastery

March 18th, 2009 • Related • Filed Under
| Print this Post | 539 views |

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Abs Mastery
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 by Dr. Kareem F. Samhouri, CSCS, HFS
Doctor of Physical Therapy & Kinesiologist
http://www.atozfitness.com/recommends/abstrengthguide.html 

Mastering your abs is a process that tends to either take years or seems to come from childhood... at least until now.  Abs mastery comes down to three principles:

1.    Burn fat around your whole body

2.    Shock your system

3.    Momentary muscular failure (MMF)

Let’s take a closer look at each one of these principles.  But, before we do, it’s important that you understand that there will always be conflicting information out there regarding fitness, science, and any other evidence-based practice in the world.  There are many reasons for this, but, fundamentally, the main reason is because of flaws in the research process.  After years of education in understanding and interpreting research, I very often am able to find huge flaws in the methodology of research studies, thereby completely disqualifying the study and its outcomes.  Before you trust ‘what a study says,’ be sure you trust the author.

Burn fat around your whole body:

Spot reduction is a myth.  Sure, you can ‘tone’ muscle during an exercise program be causing it to inflame a bit and draw more blood to the area.  You see, that’s what the ‘pumped up’ feeling you get when working out is all about:  more blood in the muscle.  If you want to truly increase definition, you’ll need to lose fat from all of the places in your body you may never realize it exists.  For example, before you get six pack abs, you’ll lose fat from your:

•  Fingers

•  Toes

•  Wrists

•  Ankles

•  Cheeks

•  Lower legs

•  Forearms



•  ...then, and only then, will you begin to lose fat from the ‘trouble spots’

Knowing this, it kind of disqualifies all ab machines, ab rollers, and other ab devices, doesn’t it?  Sure, you can feel a great ‘burn,’ but that may never add up to anything when we are measuring results based upon six pack abs development.

Shock your system:

Shocking your system really comes down to one thing:  do something different every time you eat and every time you work out.  By constantly changing the demands placed upon your body, you are sure to get results.  Your body consistently seeks ‘homeostasis,’ or equilibrium, in order to function with the least energy use possible.  That’s your body’s job, so you’ll need a bit of creativity to stop this from happening.  I recommend that you constantly change:

•  Exercises in your workout program

•  Tempo in your workouts

•  Eating habits (allow cheat days, just to throw your system off)

•  Workout volume (some days do more than others)

•  Workout intensity (how much you put into a given exercise or circuit)

•  Joint angle or position

•  Muscles involved (preferably, unless lifting weights for size, work everything every time you workout)

Understanding how to properly ‘shock your system’ is the magic behind the results all of my clients get.  Understand this principle and six pack abs are yours to have.

Momentary muscular failure (MMF):

MMF is the ability for you to take a given exercise up to the point just before breaking form, thereby stimulating the maximal amount of muscular recruitment with a given exercise.  By maximally stimulating a muscle tissue, you are requiring that it undergo a repair process.  This repair process often takes up 72 hours, depending on which source you read, and forces your metabolism to be higher throughout.  Naturally, with increased metabolic demand comes more calories burned and less body fat. 

The repair process mentioned above is referred to as ‘Exercise Post Oxygen Consumption’ (EPOC for short) and is the most important aspect of any exercise program that is intended to be progressive in nature.  Without EPOC taking place, you are limited to the number of calories you can burn in the gym, rather than throughout the entire day (and days to follow.)  By keeping MMF and EPOC in mind, your six pack abs exercise program is sure to reap improved results.

All of this information may seem a bit overwhelming in the beginning, but, with time, you’ll see the results and better understand.  I recommend getting involved with an expert resource you can trust when it comes to six pack abs development.  Leave the science with the scientists, and just get moving for now.  You’ll be well on your way before you know it!

If you’d like a free trial of an incredibly effective ab strengthening program that only takes 10 minutes per day, please go to: http://www.atozfitness.com/recommends/abstrengthguide.html

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.
 

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