1. Hand position drop set When you get stronger at these, start with your hands over your head. When you fail with that, continue with your
hands beside your head. Then continue with hands across the chest, then hands at your sides or between your legs to finish. It is a merciless drop set.
2. Extra resistance For extra resistance, hold a weight plate in your hands. Start very light (e.g. 5 to 10 pounds) as balance can be a problem, especially because your feet should not be anchored.
3. Spotting yourself Extra resistance, as described previously, can also be used to spot yourself. Hold it out in front of you instead of
behind you. This will act as a counterbalance and help to pull your body up.
4. The extra-hard contraction Here is a technique that will give you an extra-hard contraction. l Once you come up to about 25 degrees, bring your arms in so that your forearms are in front of your face (like a boxer covering up).
l Pivoting just below the rib cage using your upper abs only, crunch
your elbows down towards your hips and squeeze hard, exhaling
completely. Your lower abs will not move at all.
l This makes it look like a two-part movement – the sit-up then stop,
then the crunch over.
l You can also give yourself a little spot during this part by grabbing
onto your legs and pulling over.
5. Working the sides To work the sides more during this movement, come up to 25 degrees then do a twisting crunch over to the side.
Don’t do the twist as you are coming up in the sit-up, do it after you are up to about 25 degrees.
6. Breathe at the top Try holding the contraction at the top and breathing in and out a few times. This will really force your abs to contract.
7. Lengthwise on a bench Lie lengthwise along a bench with the towel under your lower back. Your shoulders should be just off the end of the
bench so you can stretch back and down a little (the edge of the bench should be just below the shoulder blades).
Your head and arms will be hanging off the end of the bench. This will give you a greater range of motion. Execute the movement the same way.
October 2009
Tricks To Lose Your Fat
Triple Add Sets
The Triple Add Set is unique to this program. It is very a tough style to do but very effective. You will be hitting all major muscle fiber types (I,IIa and IIb) as you go through the sets as well as pushing the limits of your strength with the very low reps. To fully understand the effectiveness of the Triple Add Set, let’s take a look at the muscle fiber types and why it’s such a good thing to work all three of the major types at once.
* Type I muscle fibers are endurance-oriented muscle fibers. They primarily work in higher rep ranges and
during aerobic exercise.
* Type IIa muscle fibers work when the weight used is moderate-to-heavy. This fiber type is most active in moderate rep range weight training (e.g. 5 to 10 reps per set)
* Type IIb muscle fibers are the explosive muscle fibers. They are called upon when the weight is very heavy and great power or explosiveness is needed.
Fat Loss Circuit Training
This is a program of my own invention that I’ve developed for losing fat quickly. It’s challenging but very effective! It’s very simple once you get the hang of it but it’s one of the most demanding styles of training you can do. In order to use it, you will need access to both weight equipment, cardio equipment and/or benches or stairs, preferably located in fairly close proximity to each other. This type of training is harder to do in a crowded gym as it will involve you moving back and forth quickly between different pieces of equipment. If someone is waiting to use your cardio machine the moment you step off, it will defeat the purpose of the workout. This technique is best used in a fairly uncrowded gym where you have more freedom to
use equipment or, better yet, in a home gym with weights and cardio equipment and no one waiting for anything! If you do work out in a crowded gym, I will tell you exactly how to get around it. If you still can’t find a way to execute this style, follow the alternate instructions listed in the Program.
Skin Care Ingredients To Avoid
Parabens – Preservative found in color cosmetics such as lipsticks, blush, eye shadow, and foundation. This chemical has been shown to upset hormone function and has been detected in breast tumors. Contact dermatitis can occur in those allergic to parabens.
Phthalates – Used in small amounts to enhance the feel of lotions and flexibility of hairspray and nail polish. Can be listed under “fragrance.” Affects male reproductive development, resulting in birth defects.
Acetone – Gas additive and harsh solvent used to dissolve superglue. Found in significant amounts in nail polish remover, toners, and astringents. Some side effects include liver, kidney, nerve damage, and death.
Borax – Sodium Borate, and Boric Acid are used as preservatives in powders, eye creams, and skin fresheners. A harsh detergent, these chemicals can cause contact dermatitis. It’s still widely used, despite repeated warnings from the American Medical Association.
Synthetic Fragrance – This is a blanket term used by many manufacturers to hide thousands of dangerous ingredients at once. Because so many chemicals can be hidden under this label, suffice it to say that most are toxic, cancer-causing substances.
FD&C Dyes and Colorings – When this abbreviation precedes the name of a color, it means that the FDA has certified it as safe for use in drugs and cosmetics, but not food. FD&C colors are usually synthetic, coal tar colors; they’re toxic and should be avoided completely. The worst is Red #4, a color pigment proven to be dangerous to the bladder and adrenal glands.
Sodium Lauryl Sulfate – Also known as SLS, this popular ingredient is used in thousands of skin care and hair care products. SLS’s are used to create lather and Feel free to share this eboo k with anyone you like (and with the people you don’t like too)!
