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Casey Viator, 1971 AAU Mr.America, often used the guidelines in this course. If you want

Casey Viator, 1971 AAU Mr.America, often used the guidelines in this course.

AAU Mr.America, often used the guidelines in this course. If you want the ripped abs of

If you want the ripped abs of a competitive bodybuilder, without having to train for hours a day in a gym, apply this program exactly as directed.

Six-Pack

Secrets

See Your Six-Pack in Six Weeks

Old-School Bodybuilders Have Practiced These Techniques for Years!

Do you want lean, muscularly defined abdominals – especially your lower abs? Do you wish you could finally discover how to get the best results from your eating and exercising?

The following eBook commands your attention, answers your questions, and guides you in a new, realistic direction. And, it’s FREE.

By Ellington Darden, Ph.D.

Former Director of Research for Nautilus Sports/Medical Industries and Author of 68 Fitness Books

Copyright © 2010. All rights reserved worldwide.

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Old-School Bodybuilders Reveal Their Secrets!

Old-School Bodybuilders Reveal Their Secrets! Magazine covers and six-packs, left to right, top to bottom: Steve

Magazine covers and six-packs, left to right, top to bottom:

Steve Reeves, Ron Lacy, and Jim Haislop

Frank Zane, Robby Robinson, and Joe Means.

followed by

Even if you’re a casual fan of bodybuilding, you’ll recognize many of the champions from the sport’s Golden Age, which stretched from 1940 to 1976. These men were known for their symmetrical, chiseled, athletic builds – as opposed to the bloated, drug-induced physiques of modern pro bodybuilders.

You’ll appreciate the small waists and compact, well-defined abdominals of old-school bodybuilders such as

Steve Reeves, 1947 AAU Mr.America

Ron Lacy, 1957 AAU Mr.America

Jim Haislop, 1968 AAU Mr.America

Frank Zane, 1970 NABBA Mr. Universe

Robby Robinson, 1975 IFBB Mr.America

Joe Means, 1976 AAU Most Muscular, Mr.America

Steve Reeves, in his prime, had a remarkably small waist – 30 inches – which was emphasized even more by his broad shoulders. Reeves went on to become a popular movie star with his Hercules roles in the early 1960s.

Ron Lacy had the look of a rugged, old-school football player because that’s what he was. His washboard abdominals were outstanding.

Jim Haislop was similar to Reeves, with his extremely wide shoulders and a streamlined waist. I’ll never forget the workout I had with him in Tampa in the summer of 1969 and his specialized midsection routine.

Frank Zane’s abdominals stand out in my mind as being the “best of the bunch.” He had it all: lower abs, upper abs, obliques, and the tie- in muscles – with first-class clarity. His core development, no doubt, played a big role in his winning three Mr. Olympia titles.

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Wisdom from the Golden Age

Wisdom from the Golden Age Tom Wykle, a professional water skier, trained with Dr. Darden for
Wisdom from the Golden Age Tom Wykle, a professional water skier, trained with Dr. Darden for

Tom Wykle, a professional water skier, trained with Dr. Darden for six weeks. He dropped 35½ pounds of fat, built 3¾ pounds of muscle, and trimmed 5½ inches off his waist.

Robby Robinson trained frequently at the Florida State University weight room in the early 1970s. With his wasp- like waist, gigantic arms, and tissue-paper-thin skin, I knew he was going to make it big in world of muscles.

Joe Means was on the front cover of my No. 1 ranked, bestselling manual, The Nautilus Bodybuilding Book. He was a believer in high-intensity training and his exercise form was always textbook perfect, as was his superb muscularity.

You might think these old-school bodybuilders stayed lean by almost starving themselves. That was not the case. They knew how to PLAN their eating by having small, frequent meals – which kept their energy levels steady and consistent.

I’ve worked out with all the above champions and I almost never saw any of them do crunches or sit-ups. How then did they get their incredible abs? They focused on doing leg raises, which worked their lower abs intensely – from the BOTTOM UP.

Old-school bodybuilders also accelerated both their eating and exercising by superhydrating their systems with cold water. Water in large amounts contributed greatly to both leanness and strength.

For 50 years, I’ve observed and studied the practices of advanced bodybuilders, and I’ve adapted their guidelines to the training of other athletes. As a result, I’ve had

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much success in helping men of all ages reduce their fat, strengthen their midsections, and sharpen their six packs.

But my techniques for whittling away those pounds and inches around the waist and attacking and defining the neglected lower abs are so foreign to most fitness-minded men that many of my methods – rightly so – should be classified as SECRETS.

The 3 SECRETS I discuss on the following pages are the product of my decades of researching and working with overfat and out-of-shape people – plus, bodybuilding insight into what produces the best results in the lower-abdomen region. Each page of this eBook, by careful deduction, is significantly condensed.

The real secret, from a scientific perspective, is there are more than three secrets. You’ll have to study my previous books, visit my website – or consult with me – to obtain all the details and learn the unabridged story.

For now, these 3 SECRETS, once understood and applied – for as little as six weeks – will make a recognizable difference in the muscularity of your six-pack.

SECRET #1 Exercise Your Abs from the Bottom Up.

Stack Lower-Ab Exercises into a Strength Workout and Repeat 3 Times a Week.

Exercises into a Strength Workout and Repeat 3 Times a Week. The Ab Coaster works your

The Ab Coaster works your abs from the “bottom up,” while limiting stress to your neck, back and shoulders.

Golden Agers understood the concept of stacking exercises, as well as the importance of strength training in reducing fat.

For this eBook,“stack” means to organize three related exercises and perform them back-to-back, with no rest time between the movements. In the old days, bodybuilders used terms as super sets, tri-sets, and giant sets to describe such techniques.

Using the stack style with similar exercises leads to a deep burning sensation within the involved body parts. This deep burn has proven to be exceptionally effective in sculpting the abdominal and oblique muscles.

Concerning fat removal, reduced-calorie eating alone does produce scale weight loss. But in almost all cases some of the weight loss comes from the muscles. Losing weight from the muscles is a critical concern: it makes you weaker and, as a result, your physical activities and performances suffer. This bodily state must not occur for long-term success, and it’s certainly not appropriate for athletes who practice and perform multiple times each week.

The ideal condition is to lose weight only from your fat stores.

For this to occur, you have to strengthen your muscles at the same time that you are reducing your dietary calories.

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Strength training prevents the loss of fluids from your muscles. In fact, strength training can actually build from 1/2 to 1 pound of muscle per week. For this to happen, however, the exercise must be done properly.

What is proper strength training? It’s certainly more than the haphazard lifting of a barbell or the reckless use of an exercise machine. My duties as Director of Research for Nautilus Sports/Medical Industries for 20 years, and my practical experience in working with hundreds of professional athletes, allow me to boil it down to four requirements. Strength training is most productive when it is slow, intense, progressive, and brief. Let’s take a closer look at each requirement.

Slow: Observe the typical lifting that goes on in most gyms and fitness centers and you’ll see repetitions that are performed in a fast, jerky, cheating style. Such a style is inefficient and dangerous. Slow lifting and lowering eliminates most of the momentum from the movement and transfers the resistance on the targeted muscles.

The speed of movement that I recommend is approximately 3 seconds to lift the resistance and 3 seconds to lower it. Each repetition should take 6 seconds to perform.A controlled, deliberate repetition produces more thorough muscular involvement – and it’s much safer.

Strength Training Defined:

Slow, Intense, Progressive, and Brief

Training Defined: Slow, Intense, Progressive, and Brief The Bent-Over Row is an intense exercise for the

The Bent-Over Row is an intense exercise for the upper back, especially if it is performed smoothly with a pause in the contracted position.

Intense: For efficient muscle building, the exercise must be intense.The repetitions must be continued until no additional upward movement can be accomplished in good form.The resulting condition is called momentary muscular failure. Such failure stimulates a compensatory buildup in the form of added muscle tissue, which aids the body in coping more successfully with a similar stress in the future.

When an exercise is done to momentary muscular failure, only one set is required for optimum growth stimulation. The mainstream philosophy of performing multiple sets of the same exercise is antiquated.With the right intensity, one set to failure is all you need.

Progressive: The most efficient muscle stimulation usually occurs when the resistance on the barbell or machine allows you to do from 8 to 12 repetitions. It’s important to understand, however, that you should not stop an exercise simply because you’ve completed 12 repetitions. Always perform as many repetitions as possible – and then attempt 1 more.You’ll be surprised how often you can do 1 more repetition than you anticipated. Do not hold back. Make sure each set of repetitions is your best effort – in slow form, of course.

When you can perform 12 or more repetitions of an exercise, make a written note on your routine card. Then, on the following workout, increase the resistance by 3 to 5 percent. Such an increase will usually reduce your repetitions to 8 or 9. It’s now your goal to add a repetition each workout until 12 or more or accomplished, and the progression is continued again and again.

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Systematic progress! That’s why more than 50 years ago, strength training was called progressive resistance exercise. During each new workout, a trainee attempted to increase the number of repetitions or the amount of weight – or both.This proven system from the past still applies today.

Brief: A strength-training routine involving slow, intense, progressive exercise must be short in duration and repeated no more than three times per week. Much of this reasoning has to do with recovery ability and the fact that

it does not increase in proportion to strength. None of my

trainees perform more than 10 exercises per workout, and no session lasts longer than 30 minutes. In fact, 20 minutes per workout is the norm after an individual becomes more skilled at performing the exercises.

Training on three, nonconsecutive-days per week provides your body with needed consistency and ample recovery. Monday-Wednesday-Friday schedules are usually preferred.

The following routine involves the Ab Coaster, which is

a unique home-exercise machine that targets the lower

abdominals.This workout requires only one set of eight

exercises. Repeat the routine three times a week, on non-consecutive days.

Difficult Ab Exercises Made Easy

Ab Coaster: A Breakthrough in Abdominal Training

Made Easy Ab Coaster: A Breakthrough in Abdominal Training Hanging Leg Raise The Ab Coaster makes

Hanging Leg Raise The Ab Coaster makes this difficult exercise possible for anyone to perform.

this difficult exercise possible for anyone to perform. The Ab Coaster works your abs from the

The Ab Coaster works your abs from the “bottom up,” while limiting stress to your neck, back and shoulders.

Among old-school bodybuilders, who were known for their lower-ab strength and muscularity, the best exercise for complete abdominal development was the Hanging Leg Raise. The Hanging Leg Raise was performed in the following manner:

Hang by your hands from an over-the-head horizontal bar. Raise your feet and knees toward your hands. Lean back slightly with your head and shoulders as your legs are lifting. Touch your feet to the horizontal bar. Pause briefly. Lower your feet back to the bottom position.

If you can do 12 consecutive, slow and smooth repetitions of the Hanging Leg Raise, you probably have little need for this eBook. In fact, your midsection is probably flat and your lower-abs are well defined.

The problem is that the Hanging Leg Raise is extremely difficult for the average man to perform. Most cannot even raise their feet to waist level and pause, much less to the overhead bar. And, holding onto the horizontal bar for 30 seconds or longer, takes muscular hands and forearms, as well as supportive strength in the shoulders and upper back.

The Ab Coaster was designed to remove much of the difficulty of this hanging exercise, while emphasizing the positive effects of raising the lower body. Instead of lifting the entire weight of your legs forward and up, you kneel on a bench that rests on a curved track.Then, with

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your elbows supported on padded armrests, you glide the bench forward and up. Such a motion works your abs from the “bottom up,” much like the Hanging Leg Raise – with none of the problems.

The Ab Coaster has my vote for working effectively the often-neglected, lower-ab muscles.

What about stacking the Ab Coaster exercises? Well, you’ve really got to experience this “below-the-navel, inside-out-burning feeling” for yourself.

Once you get the hang of the Ab Coaster (it does take some getting-used to), you can progressively add 5, 10, and 15 pounds of resistance plates to the carriage to make each repetition HARDER. Harder is the name of the game, if you want to force your body to build stronger, better-defined, lower abdominal muscles.

There’s just never been a PRACTICAL, PROGRESSIVE way for most men to target the lower abs – until the arrival of the Ab Coaster.

For more information about the Ab Coaster, go to www.AbCoasterClub.com.

Ab Coaster, Lower-Ab Routine

Ab Coaster, Lower-Ab Routine Forward Lift Side Lift 1. Ab Coaster Forward Lift 2. Ab Coaster

Forward Lift

Ab Coaster, Lower-Ab Routine Forward Lift Side Lift 1. Ab Coaster Forward Lift 2. Ab Coaster

Side Lift

1. Ab Coaster Forward Lift

2. Ab Coaster Left Side Lift

3. Ab Coaster Right Side Lift

4. Overhead Press with Barbell

5. Bent-Over Row with Barbell

6. Bench Press with Barbell

7. Biceps Curl with Barbell

8. Squat with Barbell

Ab Coaster Forward Lift (for lower abdominals):

Adjust the seat so that it faces forward. Move to the side. Place your forearms and elbows on the arm pads and grasp the handles lightly. Kneel on the seat and hook the front of your feet on the back edge of the pad. Look forward and keep your back straight. Pull your knees forward and up, which moves the carriage, until you fully contract your abdominals. Pause briefly at the top position. Lower smoothly to the bottom. Repeat for 8 repetitions. Ease out of the machine and get ready to perform the Left Side Lift.

Ab Coaster Left Side Lift (for abdominals and left obliques): Readjust the seat. From behind, the front goes right and the back goes left, and make sure it locks in place. Move to the side. Place your forearms and elbows on the arm pads. Grasp the handles lightly. Kneel on the seat and hook the front of your feet on the back edge of the pad. Look forward and keep your back straight. Note that your left knee, because of the rotated position of your hips, is slightly in front of your right knee. Pull your knees forward

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and up, which moves the carriage, until you fully contract your abdominals and left obliques. Pause briefly at the top position. Lower smoothly to the bottom. Repeat for 8 repetitions. Ease out of the machine and get ready to perform the Right Side Lift.

Ab Coaster Right Side Lift (for abdominals and right obliques): Readjust the seat. From behind, the front goes left and the back goes right, and make sure it locks in place. Move to the side. Place your forearms and elbows on the arm pads. Grasp the handles lightly. Kneel on the seat and hook the front of your feet on the back edge of the pad. Look forward and keep your back straight. Note that your right knee, because of the rotated position of your hips, is slightly in front of your left knee. Pull your knees forward and up, which moves the carriage, until you contract fully your abdominals and right obliques. Pause briefly at the top. Lower smoothly to the bottom. Repeat for 8 repetitions.

Overhead Press, Bent-Over Row, Bench Press, Biceps Curl, and Squat: Perform all of these barbell exercises in the same manner as previously described in the Free-Weight section.

SECRET #2 Eat a Small Meal Every 2½ Hours.

Cut Calories, but Eat More Often.

Meal Every 2½ Hours. Cut Calories, but Eat More Often. Try a nutritious shake as a

Try a nutritious shake as a meal replacement.

Old-school bodybuilders knew that they had to eliminate fat throughout their physiques to get the abdominals to emerge and become visible from the inside out. And they also recognized that spot reduction was a myth.

If you are fat around your middle, you’re also fat throughout the rest of your body – but in lesser amounts. So, a reduction of 10, 15, or 20 pounds or more body fat may be necessary for your six-pack to clearly show.

The Golden-Age secret is to consume a small meal, 400 calories or less, and to repeat it every 2½ hours. To facilitate this process, it’s helpful to have available nutritious, meal-replacement shakes and protein-energy bars.

Six or more of these small meals were consumed each day by serious, old-school bodybuilders.

In comparison, studies show that the typical man in the United States eats only 2.5 meals a day. He usually consumes a skimpy breakfast, followed by a large lunch and an even larger dinner. In fact, his dinner is often stretched into continuous evening and late-evening snacking, with such foods as ice cream, peanuts, chips, cookies, a sandwich or two, and 3 or 4 beers.

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The average number of calories per day for such a middle- aged man can total 4,000 or more, which is much too many for optimum leanness.

Thus, the recommended daily calorie level in my eating

plan is approximately 1,800

400 calories or less. Such small meals keep the hormone responsible for fat storage in check. The idea is to never go longer than 2½ hours between meals or snacks. A schedule like this helps you feel more satiated and less hungry throughout your waking hours.

consumed in six meals of

Over the last two decades my studies have shown that most men can adhere to the same basic foods each day for breakfast, lunch, and snacks. Men do, however, like a little variety at the evening meal.This simplifies calorie counting and food preparation.

Each day’s small meals are comprised of approximately 50-percent carbohydrates and 25-percent proteins and 25-percent fats. Complex carbohydrates are your recommended sources of energy. In some of the meals, I suggest brand-name products as a guide.

After the eating plan, please pay attention to the Notes.

The Six-Pack in Six Weeks Eating Plan

Breakfast = 360 calories

1 plain bagel, Lender’s (refrigerated, 5 pre-sliced to the bag), toasted (210)

1 slice of processed Swiss cheese (70)

3/4 cup orange juice (83)

Noncaloric beverage

Midmorning Snack = 180 calories

1 scoop (26 grams) Metabolic Drive Complete, or

other meal replacements to equal the appropriate calories, mixed with 6 ounces of cold water (100)

1 medium-size fruit (apple, orange, banana, or 1-ounce raisins) (80)

Men = 1,800 calories per day.

Lunch = 350 calories

Sandwich:

2

slices whole-grain bread (140);

1

tablespoon light mayonnaise (50);

3

ounces white meat chicken or turkey (120);

1

tablespoon sweet pickle relish (20);

2

tomato slices (14)

Noncaloric beverage

Afternoon Snack = 320 calories

1 Metabolic Drive protein-energy bar (240)

1 medium-size fruit (apple, orange, banana, or 1-ounce raisins) (80)

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Dinner = 400 calories

Choice of one of three frozen, microwave meals, and a noncaloric beverage:

• Fire Roasted Tomato Chicken, Healthy Choice (320)

1 slice whole-grain bread (70)

• Glazed Turkey Tenderloins, Lean Cuisine Comfort Classics (250) 2 slices whole-grain bread (140)

• Layered Lasagna with Meat Sauce, Michelina’s Lean Gourmet (310)

1 slice whole-grain bread (70)

The tuna salad (270) below may be substituted for any of the frozen, microwave meals. In a large bowl, mix

the following ingredients:

1 2 6-ounce can chunk light tuna in water, drained (90); 1 2 cup (4 ounces) whole kernel corn, canned, no salt added (60); 1 2 apple, chopped (50);

1 tablespoon sweet pickle relish (20);

1 tablespoon light mayonnaise (50)

2 slices whole-grain bread (140)

Evening Snack = 180 calories

1 scoop (26 grams) Metabolic Drive, or other meal- replacements to equal the appropriate calories, mixed with 6 ounces of cold water (100)

1 medium-size fruit (apple, orange, banana, or 1-ounce raisins) (80)

Notes on the Eating Plan

Notes on the Eating Plan Control your meal planning with simplicity. • Noncaloric beverages are any

Control your meal planning with simplicity.

• Noncaloric beverages are any type of water – tap, bottled, carbonated, or flavored – with no calories. Other noncaloric beverages are soft drinks with zero calories and no caffeine, and decaffeinated teas and coffees.

• For the latest frozen, microwave meals, and for possible substitutions – please refer to the following Web sites:

• Michelinas.com

• Healthychoice.com

• Leancuisine.com

• For nutrient-dense, meal-replacement shake mixes and bars, see

• Metabolic Drive Complete (MetabolicDrive.com)

• Full Strength Nutrition (FullStrength.com)

• Myoplex Original (EAS.com)

• When on a reduced-calorie eating plan, you should take one multiple vitamin with minerals tablet each morning with breakfast. High-potency supplements are not necessary.

• Your doctor should be aware that you are about to modify your eating and exercising. Make a copy of this eBook and carry it with you for easy referral.Your physician will more than likely recommend a thorough physical examination if you have not had one in the last twelve months.

• IMPORTANT: There are a few people who should not try this plan: children and teenagers; men with certain types of heart, liver, or kidney disease; diabetics; and

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those suffering from some types of arthritis and cancer. This should not be taken as an all-inclusive list. Some individuals should follow this plan only with their physician’s specific guidance. Consult your health-care professional beforehand and play it safe.

Optimize Eating Out

If you are dieting, eating out can be a trying experience. It’s best to be prepared and proactive with these rules:

• Request that a large pitcher of ice water be placed on you table and drink from it freely.

• Don’t open the menu. Menus are designed to entice you to spend big on rich foods.

• Choose a simple green salad without croutons and bacon bits.Add lemon or vinegar as a dressing.

• Select one or two vegetables with nothing added.

• Order a whitefish and have it baked, broiled, or steamed, with nothing on it.

• Be very specific with your order. Double-check it to make sure the waiter understands.

• Have black coffee or tea for dessert.

SECRET #3 Drink More Water for Greater Fat Reduction.

Accelerate Your Eating and Exercising Results by Applying Superhydration.

On television you see many of the world’s best athletes chug down their Gatorade on the sidelines. But in spite of the millions and millions of dollars spent on advertising, most exercise scientists recognize that the key ingredient in Gatorade, and other marketed “precisely balanced carbohydrate-electrolyte beverages,” is WATER.

You better believe that competitive bodybuilders get thirsty. Nothing, and I mean NOTHING, will ever take the place of cold water. During hot, humid practices, bodybuilders crave ice-cold water – and lots of it – for performance purposes, improved health, better concentration, and more confidence.

Large amounts of cold water are vital for efficient fat shrinkage. The term superhydration means the drinking of at least 4 quarts of ice-cold water each day.

The traditional recommendation of 8 glasses (two quarts) per day is not nearly enough for maximum fat shrinkage. To accelerate your results, drink 4 quarts a day.

When not consuming enough water, the body’s reaction is to retain the water it does have. Kidney function is hindered and waste products accumulate. The liver is then called upon to flush out impurities. As a result, one of the liver’s main functions, metabolizing stored fat into useable energy, is minimized.

metabolizing stored fat into useable energy, is minimized. Additionally, muscles are composed of more than 70-percent
metabolizing stored fat into useable energy, is minimized. Additionally, muscles are composed of more than 70-percent

Additionally, muscles are composed of more than 70-percent water. Intense muscular exercise emits heat, which requires steady amounts of water to keep the entire system cool and fueled. Combining superhydration with intense exercise creates a synergistic recipe for successful fat shrinkage.

Maximize calorie burn by keeping the water cold. A gallon of ice-cold (40-degrees Fahrenheit) water requires 123 calories of heat energy to warm it to core body temperature (98.6 degrees Fahrenheit).

Superhydration will initially cause you to visit the bathroom more often than normal. Soon, however, your bladder will adapt and you’ll urinate less frequently, but in larger amounts.

For you bottled water fans, buy 16-ounce bottles, refrigerate the lot, drink freely, and count tops. Don’t stop until you’ve collected 8 tops for the day.

For those of you who have easy access to a fridge, fill a gallon container with water. Throughout the day, continue filling your glass until you empty it.

For the office dwellers, purchase an insulated 32-ounce container with a straw.Add a rubber band to the bottom each time you finish one.

Get clever with your hydration accounting. It will pay off in decreased pounds and inches.

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What to Expect?

Each of my trainees on the Sea World water ski team, after he finished the

Each of my trainees on the Sea World water ski team, after he finished the six-week program, had a 32-inch waist or smaller.

The Admired 32-Inch Waist

Thirty years ago, a 32-inch waist was what every man trying to get in

shape wanted. It was a much-admired trademark of vim, vigor, and virility. Today, a fitness-minded man still wants a 32-inch waist, but he also strives for a six-pack abdominal formation etched upon the front of his midsection. For the abdominal muscles to show clearly through the skin,

a man must have a very low percentage of body fat.

Since there is much emphasis on the waistline in our culture, I often take circumference measurements of the midsection at three levels: 2 inches above the navel, at the navel, and 2 inches below the navel. I’ve found that some men tend to lose fat first from the navel area. Others

lose it above the navel, then the navel, and finally from below the navel.

A few start from below and work upward.These three slightly different

measurements provide insight into the fat-ordering process. Interestingly, the Sea World skiers dropped the most from the navel area:

4 inches. They went from an average of 34.675 inches before, to 30.675 inches after. At the end of the study, each of the water skiers had – not a 32-inch waist – but a 31-inch waist, as well a muscular six-pack.

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If you want a leaner, tighter midsection and clearly defined abs – what can you expect from adhering to my 3 SECRETS for six weeks? Research at Sea World in Orlando, Florida, which is reported in my

book, The Bowflex Body Plan, offers some insight. In that study, called the Hard-Body Challenge, professional water skiers progressed through

a similar program.

Their average starting body weight, height, and age were as follows:

188 pounds, 71.2 inches tall, and 27.8 years of age.

In only six weeks, each man removed an average of 23.4 pounds of fat and trimmed 4 inches off his waist.

Since my 3-SECRET formula is comparable to the Hard-Body Challenge, you can expect the same decreases – especially if you are of

a similar weight, height, and age. In fact, with the incorporation of the Ab Coaster, I predict – in many cases – even better results.

Soon you will experience the winning teamwork of

(1) Bottom-Up Exercise, (2) Small Meals Every 2½ Hours, and (3) Superhydration.

With strict adherence to my 3 SECRETS, you will be well on your way to achieving a rock-hard midsection, a killer six-pack, and the body you’ve always wanted.

Make it happen!

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BONUS SECRET!

Practice the Stomach Vacuum For a Smaller Waist.

SECRET! Practice the Stomach Vacuum For a Smaller Waist. Frank Zane, Mr. Olympia, shows the stomach

Frank Zane, Mr. Olympia, shows the stomach vacuum and how it affects the muscles of the midsection.

The stomach vacuum is a Golden-Age technique that involves an unusual contraction of the transverse abdominis muscle, which stretches horizontally across your midsection. I taught this contraction to more than 100 subjects who went through one of my abdominal-training courses, and most of them got the hang of it quickly. Mr. Olympia, Frank Zane, used a version of the stomach vacuum in all his posing routines.

Here’s what it entails:

• Lie in bed on your back.

• Place your hands across the bottom of your rib cage and the top of your abdominals.

• Take a normal breath and forcibly blow out as much air as possible.

• Suck in your stomach to the maximum degree, but take in no air during the process.You should feel a concave formation under your rib cage.

• Try the vacuum several more times while lying down.

• Stand now and get in front of a mirror and try the vacuum. Remove your shirt so you can see what’s happening. At first, the vacuum is more difficult to do standing than lying, but with a little more practice, you should be able to master it in a standing position.

• Practice the stomach vacuum twice before breakfast, lunch, and dinner – or six times a day – for six weeks and your waist will be stronger and flatter.

Fat Cells:

Losing or Shrinking?

What happens when you lose 10 pounds of body fat? “Lose” is actually a misnomer. Biologically, the oily liquid inside the fat cells simply metabolizes and the outer walls, the circumferences, shrink. In other words, you never get rid of the fat cell, just the fuel inside of it. “Shrink” is a much better description than lose. Fat cells shrink in size and they have the potential to inflate and deflate – again and again and again – which explains why many people go back and forth between fatness and leanness. Generally, if you want a flat stomach or six-pack abs, you have to shed fat from all over your body.Why? Because we evolved as mobile, active creatures, who were adept at using BOTH our lower and upper bodies. Thus, survival was not only based on being able to move our arms and legs vigorously, but also having a long-term energy supply in the form of stored calories, or fat. It made evolutionary sense for mobile people to store fat in thicker layers around the midsection and progressively thinner levels toward the extremities. Today, primarily because of the abundance of high-calorie foods and laborsaving devices, Americans are the fattest people on the planet. By the year 2012, predictions are that 82 percent of Americans, 25 years and older will be overweight. Surveys reveal that the No. 1 body part both men and women want to improve is ABDOMINALS. Both want exercise equipment and expert instruction on how to get flat, hard, muscular stomachs. Now is the time to challenge yourself to decrease some of your body fat – and to do so efficiently with proven science.

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About Ellington

PhotograPhy of andy Mccutcheon (on Pages 1, 4, 5, and 6) by Mitch Mandel/rodale iMages, froM the new high-intensity training (2004) by ellington darden, Ph.d.

t raining (2004) by e llington d arden , P h .d. Ellington Darden This group

Ellington Darden

(2004) by e llington d arden , P h .d. Ellington Darden This group of professional

This group of professional water skiers from Sea World in Orlando, with Dr. Darden’s Intensive Coaching, shed 120 pounds of body fat in six weeks.To learn more of the details, go to www.drdarden.com and review the article,“Florida Dreaming.”

• Ellington Darden graduated from Florida State University in 1972 with a Ph.D. in Exercise Science. While at FSU, he also completed two years of post-doctoral study in Food and Nutrition. Afterward, for 20 years, he was Director of Research for Nautilus Sports/Medical Industries, where he helped to develop and popularize Nautilus strength- training equipment.

• In July of 1984, the American Booksellers Association ranked The Nautilus Bodybuilding Book by Ellington as the No. 1 sports/ fitness book in the United States. Furthermore, USA Today selected The Nautilus Diet as the most highly acclaimed fat- reduction book of 1987. Since then, Ellington has authored other bestselling manuals including 100 High-Intensity Ways to Improve Your Bodybuilding, Living Longer Stronger, A Flat Stomach ASAP, The New High-Intensity Training, and The New Bodybuilding for Old-School Results. His books have been printed in seven languages with worldwide distribution.

• Ellington resides with his wife, Jeanenne, and son,Tyler, 7, and daughter, Larah, 4, in Orlando, Florida. He manages an interactive web site, www.drdarden.com, and continues to do research, writing, and Intensive Coaching from his private gym.

Ellington is available for consulting at Email: ell@drdarden.com For more information, see www.drdarden.com.

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