By David Grisaffi
Did you know that your body can adapt to an exercise program in as few as 4-5 workouts or less?
It’s true – it’s a scientific fact.
What exactly does this mean? Well, it’s quite simple:
You develop muscle and strength (abs included) as an adaptive response to a specific stimulus (a workout or exercise routine).
You “ask” your body to perform a certain exercise or workload, and if it hasn’t been asked to perform this type of work before, your body says to itself, “what the heck is this??? We’ve never had to do THIS before. We’d better prepare ourselves for the next time this happens by adapting and getting stronger and adding some more muscle.”
And that, in a nutshell, is how muscles develop: Specific Adaptation to Imposed Demands (also known as the S.A.I.D. Principle)
Once the adaptation has taken place, your body is prepared to handle it the next time. And so if you repeat that same exercise again, in the same volume and intensity, since you have already adapted… guess what…
NO FURTHER MUSCLE DEVELOPMENT TAKES PLACE!
At this point, you’re just doing maintenance.
To continue to develop the muscles further, you must impose another, NEW stimulus which will again cause another adaptive response
It makes perfect sense, right?
So my questions to you are:
(1) How often do you change your workout programs?
(2) When you change your workouts, to you advance (use progression) to the next higher level of difficulty?’
(3) Are you satisfied with maintaining your abs and waistline the way they look right now, or do you want to take them to another level?”
If you haven’t been changing your workouts often, or if you have been changing them but you’re not sure if you’re using progression properly, and if you’re NOT satisfied with maintaining your abs the way they look now, then here’s what you need to do:
You must keep “surprising” your body with new, and progressively more challenging workouts.
I can’t emphasize this enough. You must change your workouts regularly. The more advanced you are (the longer you’ve been training), the more often you must change your workouts and continue to challenge yourself.
Until now, the trouble has been that most people don’t know how to progressively increase the difficulty of their workouts. Most people also don’t know very many exercises.
If you survey 100 people about their ab exercise programs, 95% of them will tell you that they do crunches, leg raises sit ups and maybe some ab machines as their primary exercises.
Yes, a few people have started catching on to core training and swiss balls, but even they don’t realize there are DOZENS more exercises you can do for core and on the ball.
The solution is twofold:
1. Exercise variety (you need a “menu” of exercises to choose from)
2. Progression (including progressive overload)
The reason I created my program Firm & Flatten Your Abs was to help provide both of these two variables which will ensure that you get the ab development you want.
Firm and Flatten Your abs contains 7 levels of ab exercise workout programs, each a little more difficult than the one before. After that, the possible combinations are endless.
Firm and Flatten Your Abs also contains nearly 50 ab and core conditioning exercises – and I can assure you – you have probably never even seen most of these unless you are a fitness professional by trade.
Here’s the best part of all:
Not long ago I launched the 2nd edition of the Abs ebook.
The Firm And Flatten Your abs ebook has increased in size from 60 to 180 pages and includes more information, more questions answered, more photographs, and more exercises than ever before.
The program comes with an ironclad 8 week, money back guarantee which is more than enough time for you to try these exercises and see for yourself how much of a difference they really make in helping you carve out a rock hard midsection and strong core.
When you have this many exercises to choose from, you not only can keep making steady progress, you can also keep your workouts fresh and interesting and say goodbye to boring sit up and crunch routines.
Again, I cannot emphasize enough how important it is to vary your workouts and have the ability to progressively advance your exercises in degree of difficulty if you want to keep getting better and better results in your abdominal development. You now have the tool to do just that right at your fingertips.
To get your copy of the new 2nd edition of Flatten your abs, with 7 levels of exercises and nearly 50 abdominal and core exercises, visit
Author, Firm And Flatten Your Abs
About The Author
David Grisaffi majored in physical education and is a certified high performance exercise kinesiologist with the prestigious CHEK institute. David holds a total of 6 certifications, he is a high school wrestling and baseball coach as well as an independent trainer and strength coach, known especially for his work with professional boxers and golfers. David is the author of Firm And Flatten Your Abs an online best seller which teaches you how to lose body fat and develop “six pack abs’ while improving strength, function and athletic power at the same time. You can contact David or learn more about his programs at www.FlattenYourAbs.net