Firm and Flatten Your Abs

David Grisaffi

Description

"Firm and Flatten Your Abs" will help you: - Quickly Shrink Your Waistline - Lose Body Fat - Eliminate Lower Back Pain - Develop a Stunning Set of Six Pack Abs - Gain Strength, Muscle Tone, and Raw Athletic Power This book is unique because it doesn't require hundreds of crunches or expensive equipment, and believe it or not, there's not a single sit-up in any of the workouts. Even more importantly, this program will not only give you the six pack abs you want, it will also give you a powerful, athletic midsection while reducing low back pain and loosening up stiff muscles and joints. These techniques are not theories; they've been scientifically tested and proven in the sports training and rehabilitation world for decades. Although many of these methods have remained closely guarded secrets within the inner circle of elite strength coaches and physical therapists, this book has now taken the complicated biomechanics, anatomy and physiology of abdominal reduction and translated it into a simple, practical, photo-filled guide to developing strong, rock-hard abs... that can be used by anyone!

Sujets

• Bibliographies
• Bibliography

Informations

• Publié par: Price World Publishing
• Date de parution: 13 février 2012
• Nombre de lectures: 0
• EAN13: 9781619840287
• Langue: English

Extrait

Firm & Flatten Your Abs

By David Grisaffi
A WORD OF CAUTION: DISCLAIMER
This book is for reference and informational purposes only and is no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the advice of a competent medical professional. This book deals with in-depth information on health, fitness, and nutrition. Most of the information applies to everyone in general; however, not everyone has the same body type. We each have different responses to exercise depending on our choice of intensity and diet. Before making any changes in your lifestyle, you should consult with a physician to discover the best solution for your individual body type. The author, writer, editors, and graphic designer shall have neither liability nor responsibility to any person or entity with respect to any damage or injury alleged to be caused directly or indirectly by the information contained in this book.

Copyright © 2012 David Grisaffi
All rights reserved.

No part of this book may be reproduced in any form, except for the inclusion of brief quotations in a review, without permission in writing from the publisher.

Published by Price World Publishing, LLC in the United States of America.

Editors: Karlee Moore and Lee A. Howard ( [e-mail] )

Models: Shelley Stewart and Whitney Grisaffi

eISBN : 9781619840287
Contents
IMPORTANT COPYRIGHT AND LEGAL NOTICE
Praise for Firm and Flatten Your Abs
Foreword
About the Author
1. An Idle Butt is the Devil’s Fat Depository
What’s the best way to build abdominal muscles?
2. 14 Abdominal Myths, BUSTED!
MYTH #1: If you train abs every day, you’re guaranteed a six-pack
MYTH #2: You can eat pizza and hamburgers and still maintain a six-pack as long as you work out right after you eat them
MYTH #3: Sit-ups develop the abdominal muscles best
MYTH #4: Crunches build abdominal definition best
MYTH #5: People on magazine covers are born with good midsections
MYTH #6: Twists or side bends will reduce your love handles
MYTH #7: If you do sit-ups with weights, your abs will show up better
MYTH #8: It takes years to get great abs
MYTH #9: Machines work best for building abdominal muscles
MYTH #10: You must constantly eat "rabbit food" to maintain a defined midsection
MYTH #11: "Fat-burning" supplements will tone my abs
MYTH #12: You can eat any foods such as cookies, candy, and cereals as long as they’re fat-free versions
MYTH #13: To have defined abs, you need to restrict your caloric intake to no more than 1200 calories per day
MYTH #14: You must count calories
3. Anatomy and Physiology of the Core Region
The Four Primary Muscles of the Core
Assessment and Testing
4. How to Set Up the Perfect Abdominal and Core Conditioning Workout Routine
Where to begin
Always warm up
Maintain proper posture
Follow strict form
Exercise safely
Recommended equipment: the Swiss ball
Proper training attire
Do I need a weight lifting belt?
Your weekly training schedule
Cardio training
Cardio training progression
Integrating training with nutrition
Order of exercises
Training to failure
5. The Seven Levels of Exercises
Exercise routine basics
Abdominal/core exercises, Level 1
Abdominal/core exercises, Level 2
Abdominal/core exercises, Level 3
Abdominal/core exercises, Level 4
Abdominal/core exercises, Level 5
Abdominal/core exercises, Level 6
Abdominal/core exercises, Level 7
The importance of modifying your routine
6. The Abdominal Exercises
Exercises to Increase Core Function, Stabilization, and Control
4-Point Transversus Abdominis Tuck
Horse Stance Vertical
Pelvic Tilt
Heel Slides
Lower Abdominal: Leg Lifts Alternate
Prone Alternating Arm and Leg
Lower Abdominal: Leg Cycle Alternate
Transverse Abdominis Flat Tuck
Horse Stance Horizontal
Horse Stance Alphabet
Cross Crunch
Russian Twist: Bent Knees
Floor Crunch
Lower Abdominal: Leg Cycle Jointly
Lower Abdominal: Feet to the Ceiling
Reverse Crunch on Floor
Russian Twist: Leg Straight
Dumbbell Side Flexion
Forward Ball Roll
Prone Knee and Hip Flexion
Swiss Ball Crunch
Reverse Crunch on Bench
Supine Hip Extension
Swiss Ball Side Flexion
Horizontal Woodchopper
Supine Lateral Ball Roll
Core Twister on Swiss Ball
Bent-over Rows
Straight Arm Pull-Downs
Supine Hip Extension (one leg)
Lunge Static and Dynamic
Prone Bridge
Standing Woodchopper
Standing Reverse Woodchopper
Hanging Leg Raise
Front Squat
Weighted Crunch on Swiss Ball
Reverse Crunch on Swiss Ball
Single-Arm Cable Push
Single-Arm Cable Pull
Supine Single-Arm Swiss Ball Dumbell Press
Reverse Hyperextensions
Multidirectional Lunge
Cable Crunch
7. Top 15 Nutrition Secrets to Flatten Your Abs
Nutrition Secrets for a Flat, Fat-free Tummy
1. Cut calories, but not too drastically
2. Eat at least five to six small meals per day
3. Reduce carbohydrate intake at night
4. Eat fiber with every meal
5. Drink plenty of water
6. Consume sodium in moderation
7. Reduce your saturated fat intake
8. Avoid late night binging and limit concentrated fats and starches at night when trying to lose fat
9. Prepare your own food
10. Don’t binge
11. Never skip meals
12. Exercise daily
13. Eat organic foods
14. Avoid deep-fried foods
15. Get enough sleep
8. Ask David
Q & A with the Ab Guru
Write to Me
"This is the first abdominal program I have used that does not center on floor crunch sit-ups. The program is well rounded, and I have even passed it on to my high-school-age kid who plays hockey."
Jeff Casey, MetLife Financial Planner

"I have done crunches (200 every morning) to keep my abs fit for years, but to make a long story short, I have had very bad back problems and have gone through a lot of physical therapy. Time and time again, I was reminded about how much I needed to strengthen my core abdominal muscles. Well, let me tell you, David’s program was the key for me. What a difference it’s made. Be sure to check out his ebook. I HIGHLY recommend it."
Kris Vaage, Publisher Recipe Lite Newsletter

"David is a dedicated, intelligent sports conditioning professional with a demonstrated ability to obtain results with his clients. He is highly qualified to work with anyone at any level. He has my unqualified recommendation."
Charles I. Staley, Vice President of Program Development, International Sports Sciences Association

"I have worked with personal trainers for many years and, of all of them, David has been by far the best and most educated. He is well trained, well organized, committed to his profession, and a delightful man to know and work with. I highly recommend him and his new ebook based on the great results I have experienced in my overall well being and the improvements made in my level of fitness."
Jackson L. Haverly, MD

"I have a great deal of respect for the training methods David applied to me. I have had many personal trainers, but they all had me lift like a bodybuilder. Being a woman and in a highly competitive sport, the functional training David applied worked fantastic for improvement in all facets of my bowling. His ebook is a great help while I’m on the road. I have given it to many of my colleagues, and they love it."
Jeanne Naccarato, Women’s Professional Bowler, Hall of Fame Member

"I have found Firm and Flatten Your Abs a sound, solid, and practical program.
I have used his information to rehabilitate many of my clients. I have also used his core program for many of my golf fitness clients."
Lee Canton, Physical Therapist, MS Golf Conditioning Specialist

"This is one of the best programs I have ever used to get my core in shape for major boxing matches. I personally have David do all my conditioning and nutrition. He is one of a kind and way ahead of any of the competition."
Kenny Ellis, Middleweight Contender
I was not only honored and pleased that David Grisaffi asked me to pen the foreword to the latest edition of his abdominal and core training ebook, Firm and Flatten Your Abs, I must admit I was somewhat surprised as well. As a competitive bodybuilder who was intently focused for many years on only the form or "looks" part of physique and abdominal training, I seemed an unlikely candidate for the job.
Bodybuilders often have some of the most incredible abs on the planet and, modesty aside, I am proud to be one of them. I am also one of those lucky ones who inherited not just a six-pack, but an eight-pack four even rows of abs (thanks Mom and Dad!) and my body fat routinely tests at 3–5% for competitions.
However, functional fitness experts, strength coaches, and athletic trainers often condemn bodybuilders for being purely "superficial" in their training objectives. I’m a bit embarrassed to confess that for many years this was true for me. For a long time, I was completely oblivious to the importance of function in abdominal training and was 100% focused on having ripped abs that looked good while I posed onstage or flexed for photographs.
A few years ago, I was fortunate to meet exercise specialist and strength coach David Grisaffi, and he graciously gave me a review copy of the first edition of his ebook, Firm and Flatten Your Abs. I thought it was interesting, but I shrugged it off initially because many of the exercises looked so weird. I own a huge library of fitness books and videos, but I had never seen many of the exercises described in David’s program. Some of them didn’t even look like abdominal exercises at all.
Although David and I developed a friendship and I continued to correspond with him about his training methods, I put his book aside and continued with my floor crunches, rope crunches, reverse crunches, machine crunches, and hanging leg raises that made up the majority of my abdomina