Abs
Under
Oath
*****Special Report*****
Published by FitnessUnderOath.com
Copyright 2013
Copyright 2013
www.FitnessUnderOath.com
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Introduction
Check out the photo on the left.
That photo was snapped way back
in the 1890's – almost a hundred
years BEFORE they started selling ab
training gizmos on late night
television.
Eugene Sandow in 1898.
Which begs the question – how this man get six-pack abs without
modern ab training gadgets and gizmos?
We know he didn't use steroids – they weren't invented yet. And
we know from researching some of the ancient manuscripts about these
old-time trainers that sit-ups, crunches and other modern ab training
movements were not a part of their routines.
Furthermore, we know they ate fatty foods, plenty of booze and
STILL had razor sharp abs.
So... what was their secret? What's the truth about getting six-pack
abs? In this report, I'll give you my 3 rules for ab training, my two favorite
ab exercises... and the 1 big secret to getting six-pack abs that nobody talks
about.
Here we go...
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#1) Trying To Isolate Your Abs Is A Waste Of Time
While most modern day trainers recommend a wide variety of
“isolation” exercises (like sit-ups, crunches, etc) to train your abs, the old
time trainer did things differently.
They trained their abs using full-body movements. By teaching the
abs to contract along with other muscles in your body at the same time,
the abs get a better workout.
You see, many of the old-time weightlifters also dabbled in
gymnastics. Many gymnastic movements force you to contract your
entire body as hard as you can – abs included.
And as you can see, gymnasts
usually have outstanding
abdominal development.
#2) High Tension, Low Reps
Again, while most modern day trainers recommend thousands and
thousand of crunches for ab training, the old-time trainers followed a
different method.
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They rarely used more than 3-5 reps for most full-body movements.
If you think you can't get
outstanding abdominal
development with just 3-5 reps,
check out the abs on most
champion Olympic weightlifters.
These guys RARELY do anything more than 3 reps per set... and
they've got abs that would stack up against any modern day bodybuilder.
#3) “Vacuum” To Minimize Waist Size
Part of getting a lean, tight midsection is having a tiny waist. You
might think the only way to reduce your waist size is to lose body fat, but
there's actually an ancient technique you can use to reduce your waist size
by 1-3 inches – even if don't lose a single pound!
It's called “The Vacuum” and it works by tightening up the internal
muscles of the stomach wall.
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This exercise was developed over a
100 years ago. And best of all, you
can do this exercise anywhere –
even at home on the couch!
Photo from over 100 years ago!
Here's how it's done:
Inhale deeply, hold it for a moment
and then slowly exhale. As you
exhale, draw you belly IN to force
all the air out.
Continue to pull your belly in as far as it will go. When you've
pulled your stomach in as far as you can, hold this position for 30-60
seconds (it's ok to resume shallow breathing at this point.)
To make this exercise easier, perform this movement while lying on
your back. To make it tougher, perform this exercise on your hands and
knees (because this way you're fighting the force of gravity.)
Try to do a few “vacuums” every day. Just pick a certain activity –
like sitting at a red light – and remind yourself to do a few stomach
vacuums while you wait.
Putting It All Into Practice
Now that we've got our rules for “no b.s.” ab training, let's put
everything into practice.
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I like to train my abs once or twice a week. While there are
certainly some cosmetic benefits to ab training, I find stronger abs make
the entire body stronger.
Chinese weight lifters actually consider the abdominals the body's
“second spine.”
I train my abs on my off days, while taking a break from the
computer. But you can also train abs on your regular workout days. Just
make sure you train abs LAST as you don't want tired abs before
performing squats or deadlifts. We know we want a full-body exercise,
and we know we want a fairly difficult exercise – one that allows only
about 3-5 reps.
My two favorites are Ab Wheel Roll-outs and “Ab Rippers.”
The Ab Wheel Roll-Out
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You can pick up an Ab Wheel for about $10 bucks at any sporting
goods store.
Of course, it's not practical to rely on a piece of equipment for all
your ab training, so here's another full-body ab exercise you can do with
just your bodyweight.
The Ab Ripper
Although the exercise is demonstrated with additional resistance in
the photos above, most trainees will struggle to perform this exercise
WITHOUT any additional weight.
To perform an ab ripper, you just lay on your back with knees bent
as if you were going to do a sit-up. Start with your arms above your head.
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Then – all in one motion – sit-up, throw your arms forward and
come all the way to your feet. Reverse the movement to get back to your
starting position. (Don't feel bad if you can't even do a single “ab ripper.”
This is an advanced exercise.)
Need Something Easier?
These are advanced ab exercises. If
you can't do these exercises yet,
start with the simple “plank.” This
exercise is an easier way of training
your abs to work with the rest of
your body.
The Plank
If you're severly out of shape, just get comfortable with the
movement and try to hold the plank for 5 seconds. (You can even start on
your knees to make it even easier.) Eventually work your way up to 60
seconds. When you can do that, you can start working on the ab wheel
and the ab ripper.
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The Real Key To Getting Great Abs
Now, the exercises I've shown you are great for building and
strengthening your abs. But if you want abs that LOOK great, than you
need to remember that good-looking abs come from DIET.
Until you get your body fat percentage at 10% or LOWER for men
and 18% or LOWER for women, than you simply won't see your abs no
matter what kind of ab exercises you do.
For men, that means you need to get your waist to 32 inches or less
before you will really start to see your abs showing.
Believe it or not, you could do zero ab exercises at all – that's right
no sit-ups, no crunches, no nothin'.... and if your body fat percentage is
low enough you'll still have great abs.
So first work on getting your body fat low – single digits for men,
16-18% for women. Then worry about proper ab exercises.
Matt Marshall
www.FitnessUnderOath.com
Watch Your Email Like A Hawk!
Make sure you watch your email as
I'll be sending out plenty more
reports and tips on how to get sixpack abs.
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Legal Stuff
No part of this manual may be reproduced or distributed without the
expressed written consent of www.FitnessUnderOath.com
Every word of this manual is protected by U.S. Copyright Laws, 2013.
Medical Stuff
The information and workout procedures provided in this guide are very
intense and should not be attempted by anyone unless a doctor has
cleared you for such an intense workout.
If you have any existing health problems that would prohibit you from
taking part in any of these activities, you should refrain.
As always, you should clear this program with your doctor before you
begin.
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