Vamoschile Gold.

Troy Pound

How to unveil your abs

Copyright (c) 2008 Anderson Training Systems

I trained for months now and I problems with my "lower" anatomy (Ie, butt, hips and thighs). I still have problems with these areas. Have you suggestions for my training or diet that might help?

I have good news and I have bad news. Since I am the kind of person who likes to be bad news in the first way, you can go.

Bad News: The cards are stacked against you. According the research and data from thousands of women, it's a proven fact that women have difficulty losing body fat of the "low" body.

In a 24-week study on women [1], they have lost a higher percentage of fat in their arms and trunk, with very little lost the lower body. Also, during the first 14 weeks of the study, they actually gained some lean mass in the lower body, which makes things look worse than they really were. There are many theories to explain why things are so. The Most of them refer to prehistoric conditions of life in a way or another. Because there is no set-in-stone explanation reason why this problem exists, it is very difficult to give the "perfect" answer, but I'll be happy to share with you some solutions that have helped some of my clients with the same problem.

[1] * Nindl, BC, Harman EA, Marx JO, Gotshalk, LA, Frykman, PN Palmer, Lammi, E., C., & Kraemer, WJ (2000). Regional variation in body composition in women after 6 months of periodized physical training. Journal of Applied Physiology 88 (6), 2251-2259.

Good news: There is hope. After reading the bad news, I'm sure you just cut on your computer but hear me out on this one. No matter what you stated in the past, aerobics and weights pastel color not going to get you where you want to go. What you need to be more efficient are large multi-joint exercises like the ones I previously so detail in my Super Six (The scalable, March 2004).

With the completion of these exercises, you want to use a weight that is 80-95% of your 1 RM (the maximum weight with which you can perform a repeat technically valid on any given year). You must also work in a range of relatively low repetition. I recommend performing 2-6 repetitions per set and sets of 5-10 each year. Remember, these recommendations are for the six Super types of movement.

For all other years, choose a weight that is difficult. A good rule of thumb: If you can perform 15 or more "good" repetitions with a weight, you should increase your resistance (weight amount).

Nutrition: There are three simple rules nutrition that you will absolutely on track.

1. Drink a minimum of 1 gallon of water per day

2. Consume 30 grams of fiber per day

3. Consume a minimum of 1 gram per pound body weight protien

I know this is not the meals and meal plans, but it will get you on track for you!

Swim with the fish: John Berardi, one of the premier sports nutritionists, recently discussed some research in which fish oil supplementation has produced dramatic results in individuals. Taking 1 to 3 servings of fish oil daily may increase metabolism, decrease fat mass and increases lean body mass. These results were produced in sedentary people.

Cinamumumm ......: Thomas Incledon, another researcher and renowned nutritionist, recommends adding a teaspoon of cinnamon a day in your diet to help control blood sugar. Cinnamon is supposed to slow the entry of glucose in the blood and reduces the possibility of a large insulin spike. Basically, this will help you control your appetite and curb the frenzy that consuming sugar can occur when blood sugar levels hit bottom.

Timing is Everything: Something I found to be effective is at the center of your carbohydrate intake around your training time - before, during and after - and limit your intake of carbohydrates for the rest of the day. Now, in any case I am advocating a plan for "low carb" nutrition. What I am saying is make an effort to consume your carbohydrates strategic at a time when your body can not effectively put to productive work proposes which turns out to be before, during and after your resistance workouts.

Its a difficult battle: I strongly recommend implementation of sprint interval training 1-2 times per week. This should help you to spend extra energy required to deposit body fat and also the most effective time to produce results. Moreover, when is the last time you saw a sprinter with a "disruptive" composition of the lower body? I recommend hill work because they will also help you improve your running technique. Try find a hill that is 15-30 feet in length for shopping, and make races from May to October with a one minute rest between each set. If you 've never experienced this type of training, I highly recommend you take a very cautious approach and progress slowly.

Summary

1. Train with the big multi-joint movements (ie squat, deadlift, most of the press-head, etc.).

2. Train with a weight that is 80-95% of your 1 RM. A good rule is to use a weight of more and more difficult.

3. Use a low number of repetitions (2-6) and more games (5-10).

4. Consider supplements of fish oil and cinnamon.

5. Try to time your carbs in your sessions training.

6. Add in some sprint interval training for effective anaerobic

These should help get on the way to get the 'lower' abdominal nice and lean.

Have fun!

About the Author

Troy M. Anderson is the owner of Anderson Training Systems, LLC, a fitness coaching business based in Tempe, Arizona. Troy is often referred to as "the MacGyver of coaching" for his unique ability to build effective fitness programs using only the most basic equipment. For more articles and instructional video, visit http://www.andersontrainingsystems.com
To Read the ATS Weekly Blog, go to: http://troyats.blogspot.com/

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