5 Proven Diet Tips for Flat Abs

Your belly is a miracle of its own making! A diet filled with 4000 empty
calories per day won’t help your belly’s shape. But research and
long-term studies find proof that some food and specific food-based
diets are helpful for a beautiful, flat and muscular midsection.

Unhealthy diets, even when the amount of calories is minimal, can
 have a negative impact on the bulging belly and increase your
 chances of obesity.

 Diseases such as diabetes and heart attacks threaten more people
 who eat unhealthy diets rather than people who have fatty and rich,
 but minimally processed food.  I offer up a this simple tip list for you,
 5 diet tips for flat abs. By simply utilizing these 5 diet tips for flat abs
 you can enhance your physical body and prevent the unwanted belly
 bulge.   Continue reading 5 Proven Diet Tips for Flat Abs

Green Tea and a Smaller Belly

Drinking green tea, and its cousin black tea or oolong tea, has been a
custom in many countries for thousands of years. The tea is made
from the leaves of the Camellia sinensis plant. Everyone world wide
enjoys a good cup of tea; however the benefits of drinking tea are not
as wide-spread as they could be. Tea is without a doubt good for
your health, helps with high blood pressure, keeping your heart
ticking, aids in blood flow, keeps your bones strong, reduces your
waist line, gobbles up belly fat and helps clean your kidneys plus a
few more but I think you get the drift.

There is a difference in color between teas. This is a by-product of
production. Green tea is the same as black tea however black tea is
left out to ferment while drying. This process changes the color to
black. It is a milder tasting tea and I would assume why it is a bit
more popular. Oolong ferments about ½ the amount of time black tea
ferments. Green tea is steamed and then let dry to keep the flavor
intact. Green tea has nutrient rich properties that other beverages do
not possess. It is rich in certain phytonutrients called catechins. This
nutrient contains many different compounds but in an average cup of
tea it provides about 125 mg of catechins. Continue reading Green Tea and a Smaller Belly

Lower Upper Abdominals

The lower abdominals may be the single most popular subject among fitness enthusiasts today. This is due to the fact that having flat, tight, lower abdominals is a highly desired look, but a very difficult look for most people to achieve. Many fitness professionals insist that there is no such thing as “lower abdominals”, While others propose that exercises like crunches work the upper abs more and exercises such as leg raises or reverse crunches work the lower abs more.

Before continuing, first keep in mind that no abdominal exercise can “spot reduce” lower abdominal fat. Many people feel a need to perform special “lower ab” exercises, not realizing that the real reason they can’t see their lower abs has nothing to do with their choice of abdominal exercise, and everything to do with an excess of fat and possibly digestive problems. Continue reading Lower Upper Abdominals

Posted in Abs by David Grisaffi

What and When to Eat after Exercise

 All athletes know of the importance of the pre-exercise meal. However, what and when you eat following exercise can be just as important. While the pre-exercise meals can ensure that adequate glycogen stores are available for optimal performance, the post-exercise meal is critical to recovery and improves your ability to train consistently.What and when to eat after exercise is a common topic among athletes.

The general advice has been to focus on high carbohydrate foods in order to replenish depleted muscle glycogen stores. Research has shown that carbohydrate intake within two hours of endurance exercise is essential to building adequate glycogen stores for continued training.

Waiting longer than two hours to eat results in 50 percent less glycogen stored in the muscle.More recent research has shown that combining protein with carbohydrate in the two-hours after exercise, nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is four grams of carbohydrate for every one gram of protein. Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment. Continue reading What and When to Eat after Exercise

Ab Machines Necessary?

By David Grisaffi
Corrective Exercise Kinesiologist
Nutrition and Lifestyle Coach

Here is a question some one sent me…

Question: I understand that diet is the most important aspect
of AB development. I also know would like to know your
opinion of AB machines in general we get from the TV Ads.

I would like to hear your opinion. I know these products are
all grossly overpriced. I have had some problems with my
back, which has caused me to give up squatting and make
some ab exercises uncomfortable. Do you think any of these
machines will help some merit for someone in my

Answer: To answer your question, the answer is yes and no;
but I’m definitely leaning more toward the no. Here’s why any
of these products including the Ab-doer, AB DOMINATOR,
Ab Swing, AB ROLLER PLUS, Toros Track, Toros Tiger, Smart
Abs and I could go on and on..

Typically, any machine that involves gripping handles out to
the side, in front for support aren’t good because once you
begin to get tired, your body will naturally have a tendency to
use the arms to force the abdominal motion, taking the abs
out of the picture almost completely and asking your
back to do more work setting you up for injury.

I’ve tested similar gym equipment, which use handles in
almost the same position as these machines. It shouldn’t
differ that much. Even though you’re sitting upright as with
the AB-DOer or lying prone as with the torso track.
Each tend to focus on a specific area to the detriment of full
range of motion. Continue reading Ab Machines Necessary?

How Stress Affects Belly Fat- An Analysis

Stress, along with diabetes, has rightly been termed a ‘silent killer’. Stress causes deterioration in health and affects every part of the body. People, nowadays are more stressed out than their ancestors. The world has become so fast-paced that whoever does not keep up with the race gets left behind and no one would like that. In the process, health is the main casualty and one of the primary reasons for this, is stress.

Specifically speaking, stress and belly fat are co-related and by the following reasoning we can see how stress affects belly fat. 
 As one grows older, the metabolism of the body slows down and fat starts to accumulate around the stomach. Along with this natural ageing process, a sedentary lifestyle, bad eating habits and stress contribute to that belly fat. This fat, also called visceral fat is the most dangerous fat in the body. Since this fat is located behind the abdominal wall, it has the fastest access to the heart and other important organs of the body. 
Continue reading How Stress Affects Belly Fat- An Analysis

Fitness Fads Come And Go, But The Swiss Ball Is Here To Stay

By David Grisaffi

What’s hot in the world of abdominal and core training today seems to change as fast as the latest clothing styles. New gurus, new infomercials, new machines – today’s fitness marketplace is all about “what’s new.” I often write reviews about the latest, greatest ab and core training gadgets, usually debunking most of them, but this time I’m actually going to do the opposite.As new products push their way into the fitness scene, some truly legitimate, cost effective devices get pushed out, forgotten, or even worse – dismissed as “fitness fads.” Such is the case with the swiss ball (also known as a “exercise ball”, “gym ball” or “stability ball”) Continue reading Fitness Fads Come And Go, But The Swiss Ball Is Here To Stay

Boozing Harms Losing Belly Fat

By David Grisaffi,
Author, Firm And Flatten Your Abs


As we attempt to cope and deal with the pressures in our lives, alcohol consumption is becoming too much of the norm. We release our stress sometimes via an alcoholic beverage or two without thinking about the cause and effect it can have on your waist line, appetite and overall health.

I am not here to bash having a drink or two, but I am going to encourage anyone who wants to lose body fat to rethink their drinking habits.

First and foremost, alcohol is a poison and your body must fight to get it out of your system. It directly impairs liver function thus severely hampering your metabolism of fat. If fat loss is your main goal moderation is a key. I have trained many adults who like there nightly beverage, but they never or rarely lose body fat. I would suggest limiting alcohol consumption to once a week if fat loss is your goal.

When your liver is processing alcohol it will stop all other metabolic functions. It will do so until it rids your body of ethanol toxicity which is the by product of alcoholic consumption. This process leads many times to stubborn fat, high cholesterol, high blood pressure and syndrome X.

Drinking in excess will also contribute to fat gain not loss. If you think you are going to gain muscle mass while drinking think again! Your liver is to0 busy doing something it does not want to do, process alcohol instead of amino acids. In addition, alcohol reduces testosterone.

We have not even touched on how many extra calories alcohol consumption can add to your daily caloric intake. As my good friend Tom Venuto states, “Those calories add up so quickly.” Think about how much you consume and the caloric value of each drink. Alcohol contains 7 calories per gram. This is almost twice that of carbohydrates and protein and just under the 9 grams per calorie for fat. Here is an example: consuming 2-3 drinks a day can add up to over 400 calories extra each and every day. Multiply that by one week and you are over 2700 calories extra. That is over a half a pound.

According to studies drinking alcohol increases visceral adipose tissue. This is the fat around your body organs. NOT HEALTHY! Other studies suggest alcohol consumption increases and stimulates appetite. I remember when I went through my Nutrition and Lifestyle Courses, alcohol was an afternoon subject and I recall this sobering thought, “If you really want to piss off your entire digestive system and set your body up for a total metabolic nightmare, drink alcohol before you eat.”

Another item I have learned from Tom Venuto was the simple but often overlooked factor that by doing something everyday becomes habit-forming behavior. The daily routine of consuming an innocent evening drink will lead to the ill affects of alcohol consumption.

Consuming alcohol again stops all fat burning, adds extra calories, increases estrogen level (stubborn fat), increases appetite and makes you more easily persuaded to eat that entire cheese cake.

There are some simple guidelines you can follow that will not only help you stay on the fat burning path, but will encourage better overall health.

Drinking red wine is much better for you then drinking beer. Red wine contains some good things that can benefit your health. On the other hand consuming beer, which contains hops and are highly estrogenic, will lead to more fat gain and harder fat loss.

Try to stay away from extra sweet drinks with added sugars. This will keep your blood sugar from a massive spike while having a drink. Have you ever wondered why are these drinks are so popular?

I would highly suggest that you read my stubborn fat solutions report (If you think you have stubborn fat) and to avoid alcohol for at least two weeks while your detoxify your liver and get started on a friendly fat burning environment.

Follow the European model; eat some fat or protein with your wine. The more food you have in your belly the slower the absorption. It also aids in insulin regulation. Avoid high carbohydrates snack with alcohol. It carries many metabolic problems like insulin elevation and high fat levels in your blood stream.

According to nutrition writer Ori Hofmelker below is a list of good to bad:

1. Red wine – Best
2. White wine
3. Champagne
4. Vodka
5. Gin
6. Rum
7. Whiskey
8. Cognac
9. Sweet wines
10. Sweet mixed drinks
11. Liqueurs
12. BEER! Worst

Some common problems with alcohol consumption are:

Reduced testosterone
Increased estrogen
Increased hydration
Inability to absorb vital nutrients
In summary, I would suggest eating an anti-estrogenic, well- balanced diet and minimize alcohol consumption until you reach your fat loss goals. This will also aid in your quest for a set of six pack abs.

To Get More Information About Fat Loss and Toning Your Abs

Go to: Firm and Flatten Your Abs:

Coach David Grisaffi,
Tacoma Washington

P.S.If you enjoyed this workout, then you will love the workout programs in my Firm And Flatten Your Abs E-book. You can get more information on the home page at:

4 Things That Always Come Before A 6 Pack

4 Things That Always Come Before 6-Pack Abs
By David Grisaffi,
Author, Firm And Flatten Your Abs

Sometimes all it takes to get caught up in the hype of the latest ab machine or miracle pill is a simple photograph of a stunning set of 6-pack abs. Just about everyone wants six pack abs, or at least a trim waistline, if not a muscular one, so all the glory these days has gone to exercising the abdominal muscles. But this has caused some serious problems, and falling for the latest gimmick is not the least of them.

When you become so focused on abs and abdominal exercises, you tend to completely forget that there’s much more to seeing your abs than doing crunches and other exercises for the rectus abdominis. By focusing only on the 6-pack muscles, not only do you fail to learn about the complexity and importance of the entire core region and the deeper muscles that aren’t so “glamorous,” you also tend to completely forget the other things that absolutely must come before 6-pack abs ever arrive.

If you fail to do these other 4 things first, it doesn’t matter how much abdominal exercise you do, you will never see a six pack.

To See A set of Six Pack Abs, First, Your Body Fat Must Be Low enough
The biggest reason most people can’t see their abs is because most of the population is overweight or even obese today. For your abdominals to show through, you need a low enough body fat percentage.
For men to see a clearly defined set of six pack abs, it usually requires getting down to about 10% body fat or less, and for the women, it’s usually about 16% body fat or less. It’s not possible to tell you exactly what body fat you will have to reach to see your abs because it also depends on your individual genetics. For example, one man can see a six pack at 11% body fat, while other men say they don’t see their abs until they’re 7% or 8% body fat.

Reduction of body fat is the first and most important thing that must come before a 6-pack. And that leads you to the question, “what is the best way to reduce body fat?”

The first priority in reducing body fat is nutrition, because the easiest way to create a caloric deficit is with a reduction in food intake, but few people think about the quality of the food they’re eating, only the quantity. Proper hydration is also critical, but often forgotten. Exercise is the final key, but ab and core exercises alone just won’t do it. It takes a certain combination of exercise for optimal results.

The Other 3 Things That Come Before A 6-Pack

1. Eat Organic I preach organic so often that to my regular readers, I probably sound like a broken record. However, it’s not without reason: if you want your liver to process body fat efficiently, then you’d better have this important organ working efficiently and kept in good health. Refined foods and alcohol harm the liver and give it no chance to process body fat the way it was designed to do because it’s too busy dealing with all the toxins you’ve consumed. So eat as organic as your budget will allow. If you can’t afford organic, be sure to wash all of your food items (produce) with a natural food cleaner. Eating organic, fibrous foods will also increase improve the functioning of your digestive system and create for regular movements. You should have a bowel movement 2-3 times per day. If not, you are putting a lot of unnecessary stress on your digestive system. If this happens, then losing fat and keeping it off becomes much more difficult.

2. Drink and Be Hydrated! I urge every one of my clients and readers to drink more water. Many people understand the importance of avoiding dehydration, but they don’t realize how important water is in helping remove fat from the body. Most of us are dehydrated and do not even know it. Here’s a simple hydration test – pinch the skin on the back of your hand. Pull is up as high as it can go, then let it go. Does it go back to normal immediately? If not, then you’re dehydrated. The rule of thumb is to drink a minimum of a half an ounce of water for every pound of body weight. So if you weigh 200 lbs, you drink at least 100 ounces (Also, if possible, avoid tap water or plastic bottled water as plastic contributes to estrogen and that encourages stubborn fat)

3. Exercise right! If you give body fat a reason to “hang around” (pun intended), then it will. Give body fat a reason to leave and it will do that just as easily. Some kind of activity every single day is just what the doctor ordered for fat loss. Rather than focusing on one type of exercise like bodybuilding or aerobics or yoga or pilates, or just strength or flexibility, I recommend a combination of cardio training, strength training and specific core conditioning exercises. While I recommend exercise such as walking very highly, I also recommend at least some vigorous and intense exercise such as interval training as well. It’s this combination of strength and cardio training, plus an active lifestyle in general, that will help you reduce your body fat enough for your abs will show.

Before you jump the gun and go ballistic with “abdominal exercises,” remember, that there is more to seeing your abs than just crunches. Seeing “6 pack abs” is first a function of low body fat. Achieving low body fat is in turn a function of what you eat, what you drink and how you move. That makes 4 things that come before a 6-pack. You can “ab roller” and “crunch” until the cows come home, but if you haven’t done these four things first, then you’re approaching it backwards and will be disappointed.