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Scottsdale Fitness Camp Reveals How to Get Lean, Flat Abs Without Doing a Single Crunch

I don’t care who you are…we all would love to look in the mirror and see flat, lean, sexy midsection. But truthfully, most people are going about the wrong way. Hundreds of crunches and endless hours of cardio…still they don’t get the results they want.

Sound familiar?

So here’s what I have for you…your very own “No Crunch Abs Blueprint” workout.

But before I reveal the fat attack, let me erase the top 4 misconceptions on getting 6-pack abs:

Myth #1- “I want to lose weight so I can see my abs.”

WRONG!

The key to seeing your abs is fat loss, not weight loss. Let me explain…your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to skyrocket your metabolism, which in turn is what will eradicate fat cells and build muscle 24/7. By changing your body composition, you will be setting yourself to reveal the 6-pack everyone craves.

For example…let’s say you lose 15 pounds.

That’s good…but hold on a moment. What if losing those 15 pounds came at the expense of losing some precious, lean muscle tissue burned away by all that long slow cardio and caloric restriction (ie: useless diets)? Guess what…when your muscle goes bye bye, so does your metabolism. Your performance goes down and you lose muscle tone. Not sexy.

But if you lose 15 lbs on the scale and you manage to keep or even increase lean muscle tissue, you will increase performance, see more visible definition throughout your body, and lose body fat.

That’s why I do NOT encourage you to get on a scale. That little evil machine has far too many variables it doesn’t understand inside your body, such as hydration levels, sodium intake, and for women, your menstrual cycle. The last time I weighed myself was at the doctor’s office…and not because I wanted to. You really shouldn’t either.

Instead of getting caught up in those 3 little numbers on a scale, focus on fat loss – not weight loss. It can be so discouraging (and misleading), especially for you women.

Next, focus on clothing size reduction (how do your clothes fit), before and after pictures (take some right away), and of course the mirror for the most accurate progress tracking (go ahead, check yourself out when you finish your shower).

Myth #2- “Ab exercises burn tummy fat.”

WRONG!

Spot reduction doesn’t work. I’ve said this before. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away…it does not work like that. Put down those stupid magazines that tell you otherwise.

Think about the last time you saw people working out at the gym. You see almost everyone doing some crunches or one of those useless crunch “ab machines”. If that really worked, everyone who jumped on the “crunch bandwagon” would have flat, sexy abs. Take look around, you know that isn’t the case.

So put down those silly fitness magazines that tell you to burn belly fat by doing this ab move or buy this ab gizmo…save your money and listen to what I’m telling you…spot reduction does NOT work!

The most surefire plan is to burn as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Also be sure to use compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to curl to presses). These movements burn a lot more calories than isolation movements like crunches and sit-ups.

Focus on these movements first and then if you have time (and desire), you can do some extra core work.

Myth #3- Crunches and sit-ups are the best exercises to trim fat and show off your abs.

WRONG!

Ok, so you want to show your “rectus abdominis” aka your “abs”. Since the dawn of fitness magazines, we have been brainwashed to believe the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these exercises traditionally get you to feel “the burn”. However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position; your back will begin to hyperextend putting you at greater risk for injury.

So, an efficient workout would focus on “stabilization” exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (some know these as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these “inner” ab muscles is the key to optimal posture, better performance and helping to prevent lower back pain or even injury.

Myth #4- Do lots of long, slow cardio in the “fat burning zone” will torch tummy blubber.

WRONG!

There is a ton recent research and real world examples that support the fact that aerobic training for fat loss alone simply does not work. Total body resistance training is the true foundation of any solid, long lasting fat loss plan. Period. If you hear or see anything to the contrary…hogwash!

In addition, interval training (which is what we focus our boot camp workouts on), will have you alternating between bouts of maximum effort and active recovery…which is scientifically proven to burn nine times more fat than ordinary exercise.

Please note that you can perform both interval strength training and interval cardio training to combine the best of both worlds. I’ve got more on this later…

Now the myths are debunked, excuses are over…let’s snap into reality and layout your No Crunch Abs Solution Blueprint!

The No Crunch Abs Blueprint:

Zone 1: Lose the fat that is covering your abs so that you can actually see them.

How? Eat supportively to elevate your metabolism. Take a closer look:

- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Here is a Sample One-Day Menu:

Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon, 100% Whole Grain Toast

Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice (Raw Almond are my favorite)

Lunch- Chicken, Salmon, or Shrimp Caesar Salad (keep the dressing light)

Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice

Dinner- Turkey or Beef Meatballs and Spaghetti Squash (keep portion size appropriate)

Pre-Bed Snack- Protein and Flax Shake

- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement

Zone 2: Exercise to lose fat and elevate metabolism

How?

Perform 3 “total body interval strength training” routines a week.

Here’s a 20 minute sample (not including five minute warm-up and cool-down).

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of maximum effort and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:

Exercise # : Exercise Category : Exercise Variation
1 : Double-Leg: Bilateral Hip-Dominant : Hip Extensions
2 : Push: Horizontal Push : Push-up Variation
3 : Single-Leg: Unilateral Knee-Dominant : Single-Leg Wall Sit
4 : Pull: Horizontal Pull : Body Weight Rows
5 : Core: Linear Stabilization or Trunk-Dominant : Upper Body Twist Variation

Perform up to 3 (20 minute) cardio interval training workouts on your off-days.

Here’s a 20 minute sample (not including five minute warm-up and cool-down).

30-30’s Intervals : You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio mode of choice (jump rope, spin bike, running, etc.) or by alternating between the following body weight cardio exercises:

Exercise # : Body Weight Cardio Variation : Body Weight Cardio Exercise
1 : Linear Locomotion Emphasis : Stationary Running
2 : Lateral/Rotational Locomotion Emphasis : Jumping Jack Variation

Zone 3: Train your abs based on their true function: STABILIZATION

Today our boot camp workout has been awarded the most loved and most hated core workout. No crunches, no sit-ups…simply using different planes of motion to full train every muscle fiber within your core. Give it a shot…there are variations for beginners to advanced, something for everyone.

The Power Pillar Workout – Interval Style

This 20-minute total body core workout focuses entirely on increasing your pillar stabilization. The “pillar” of your body collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute active rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively sucking your belly button to your spine, squeezing your glutes, and keep yourself in a nice smooth “plank” position, similar to that of a diving board.

Exercise#1- Front Pillar Variation (static or dynamic)

Exercise#2- Left Side Pillar Variation (static or dynamic)

Exercise#3- Right Side Pillar Variation (static or dynamic)

Exercise#4- Back Pillar Variation (static or dynamic)

The end has come for traditional sit-ups, outdated crunches, boring cardio and ineffective exercise routines. Follow what I have here and you’ll be revealing your lean, sexy 6-pack before you know it

Tags: lower back pain, spin bike, Health Medical Pharma, strength training, Lean Protein

The LLCOOLJ Lean ABS Diet: Secrets Learned From LLCOOLJ

The LLCOOLJ Lean ABS Diet: Secrets Learned From LLCOOLJ…

Yes LLCOOLJ, Mr. very attractive, movie talent, music star, and of course fitness fanatic.  Yes LLCOOLJ is a fitness guru.  Who knows the secrets to getting lean abs ASAP.  Author of the Platinum Workout LL has tons of ways to get a chiseled core in as little time as possible.  I am going to reveal secrets that LL and other top health gurus use today…

LLCOOLJ Lean Abs Diet Secret #1 -Cardio Exercise

With your diet under control, it’s time to focus on the exact workout routine. Working on your abs means doing both cardio and strength training exercises. The most effective cardio requires simply a few quality sessions a week of peak intensity activities such as sprints, skipping, and hill running. You want to tackle anything your body is not efficient at.

Superior intensity cardio will carry results a thousand times sooner than plodding along on the treadmill at a moderate tempo for an hour. So crank that intensity up for twenty to forty seconds and then back it down again for another minute. Recur this process eight to ten times and you’ll maintain a workout that’ll shed that tummy fat in no time.

LLCOOLJ Lean Abs Diet Secret #2-Strength Training

Then you ought to do some kind of strength training a couple of days a week. Strength training exercises are one of the greatest ways to boost your metabolic rate, which will next help you burn off body fat all day long. Do keep in mind though that all strength training activities are not shaped equally. For example, a heavy set of squats is going to ramp up the metabolism a notable deal more than a set of bicep curls.

To utilize this notion, try your best to program your strength training routine so that merely core, compound lifts are included. This would include movements such as squats, lunges, deadlifts, bent over rows, shoulder presses, and the bench press.

Not only will this provide you with a far better total body workout not including wasting too much time on needless exercises, but it will also help you get flat abs to achieve your desired look.

LLCOOLJ Lean Abs Diet Secret #3- Diet

For starters, your body needs to stay hydrated. Next, focus on consuming enough protein to keep your appetite under control, supplemented with healthy fats for satiety and fruits and veggies for energy. It is important, however, that you reduce your calorie intake, because regardless of the food you eat, if you are consuming more than you burn, you aren’t going to lose belly fat.

By eating less, you can cut the fat that settles in your midsection. Losing this fat is a matter of watching your diet closely.

As you incorporate these three components in your quest to get even abs, be sure to alternate your exercises each few weeks or so as your abdominal muscles adapt to transform very quickly. And, as soon as they adapt, you are going to cease seeing results. By keeping your abs guessing as to what’s coming, you keep the results coming as well.

Would You Like To Know How I Do It?

Grab My Free Report On The: Truth About Abs

Or Grab The: Fat Loss Secret

Tags: LLCOOLJ, secret 1, Body Fat, healthy fats, Your Ab

Abs Diet: The Six Week Plan to Flatten Your Stomach and Keep You Lean

Abs Diet: The Six Week Plan to Flatten Your Stomach and Keep You Lean

Tags: Health Medical Pharma, Abs Diet, Keep, Flatten, Week, Lean, Plan

Abs Diet,Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life, 2005 publication

Abs Diet,Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life, 2005 publication

Tags: lean for life, Stomach, Keep, 2005, Flatten, Human Interest

The ABS Diet: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life by Ted Spiker Book Review

Great-looking abs are more than just a way to support the mirror industry. In fact, strong abs and flat stomachs are the ultimate indicator of overall health-for both men and women. Great abs will help you live longer, sleep better, prevent back pain, and significantly improve your sex life! And, hey, they don’t look half-bad in the mirror, either. Unfortunately, you could spend years on starvation diets and extreme exercise programs that never unearth those elusive stomach muscles.

Or you could spend just six weeks with David Zinczenko, Editor-in-Chief of Mens Health magazine, on The ABS Diet – an easy and effective program for everyone that is helping thousands of people lose weight, flatten their guts, banish post-pregnancy bellies, and become healthier than they ever thought possible.

Whats more, once on this revolutionary new diet youll look and feel better than ever without deprivation dieting, counting calories, measuring foods, worrying about confusing phases-or ever feeling hungry! Sound impossible? Let David Zinczenko prove it to you. As editor-in-chief of the worlds most important mens magazine, Zinczenko has devoted his career to helping people improve their lives through the latest and most well-researched health, nutrition, and exercise information available.

Now, in the national bestseller The ABS Diet, Zinczenko reveals his infallible formula that works for both men and women: The ABS Diet POWER foods: the 12 best foods all part of an easy-to-remember acronym that will naturally boost your metabolism so that you can strip away fat, build muscle, and look and feel great for life. Bonus: Many of The ABS Diet Powerfoods are even gasp carbs!

SIMPLICITY: This low-maintenance program is easy to follow because there are no scales, no phases, no calculus-like formulas to compute, and no recipes that take a culinary degree to make. One of the secret weapons: Satiating smoothies. In fact, many of the dozens and dozens of delicious meals you can make take no more than a few minutes to prepare!

INCENTIVE: The plan never leaves you hungry. Instead, it encourages you to eat a whopping six times a day!, stokes your metabolism, and even lets you cheat now and then.

ENERGY: Designed to help you build the lean muscle that and melt away that pesky belly fat, this full-body exercise program can be done at home in only 20 minutes, 3 times a week, with nothing more than a set of dumbbells!

LONGEVITY: An easy-to-remember maintenance plan will help you maintain your flat stomach forever.

Thousands of people are on The ABS Diet, which can help you lose up to 20 pounds in six weeks-all while gaining pounds of muscle!-because its easy to follow and even easier to stick to. The ABS Diet also describes some of the stories of people who went on the program and had amazing successes. In those cases, these people ended up changing their waistlines-and their lives.

The ABS Diet is the best, last and only diet and nutrition plan that you will ever need. Read about how low-carb diets are making you fat, about how the food industry is putting secret fat bombs in your favorite foods, and about how you can fight back. You’ll find out why 95 percent of all diets fail, and why The ABS Diet is different.

Tags: flat stomachs, build muscle, SixWeek, secret weapons, delicious meal, health magazine

Abs Diet SixWeek Plan to Flatten Your Stomach and Keep You Lean for Life

Abs Diet SixWeek Plan to Flatten Your Stomach and Keep You Lean for Life

Tags: Diet, Human Interest, Flatten

Pimp My Waistline – The Abs, Fat Loss & Lean Muscle Workout DVD

Amazon.com
Fat Loss, many strive for it, but few really understand it, losing just an inch can be troublesome for the vast majority for us, but never fear because this DVD has been created with the sole aim to teach you EVERYTHING you will ever need to know to achieve a Reduced Fat You! In effect we make you your own personal trainer and nutritionist. This DVD not only gives you a Cardiovascular Program, Weights Routine and Nutrition Plan but it explains how these programs actually mak… More >>

Pimp My Waistline – The Abs, Fat Loss & Lean Muscle Workout DVD

Tags: sole aim, Muscle, physical exercise, Loss, Human Interest, personal training, personal trainer and nutritionist

The New Abs Diet for Women: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life

The New Abs Diet for Women: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life

Tags: Health Medical Pharma, Keep, Flatten, Stomach

Lean Abs Machine

• 21 Exercise Poster; 43 Minute Instructional DVD;
• 25 Minute Circuit Training DVD; Single Handle & Clip;
• Floor Pad; Support Handle; 80 lbs. Rubber Tension Weights;
• Lean Larry Authorized “NUTRITIONALLY HEALTHY EATING PLAN” ;
• Optional Vertical Stand; Pop Pin Adjustments; Quality Steel Tubing Construction; Durable Upholstry

Product Description
Set-up size: 21″W x 52″L x 48″H
Folded size: 24″W x 20″L x 52″H

Warranty:
Lifetime frame and 1 year parts… More >>

Lean Abs Machine

Tags: Machine, quality steel, floor pad, steel tubing, product description, Lean, healthy eating plan

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