Ripped Abs: Body Fat Percentage Is Key

Ripped, chiseled, dynamic, flat, rapid, sculpted, , are all adjectives to describe someone else’s abdominal muscles. Whether it be for vanity, or a health reason, and you are looking to “get ripped”, there are steps to consider before buying the newest, or best ab machine on television. The first step to the desired end, must be lowering your body fat percentage. If you do not work on reducing the size of your fat cells first, your hard work will be in vain.

Fat cells have a rather negative connotation, that is partially unfair. Fat is a very important part of our body, and is essential for us to survive. Fat cells are glycerol, acids, and water, and can be solid, or liquid. They are saturated, unsaturated, and mono-unsaturated, and help to control energy for your body. They aid in the absorption and digestion of vitamins, and also regulate your body temperature. Fat cells expand to store energy for your body. They are good for your hair, skin and eyes, and regulate your metabolism. However, as with all things in life, anything in excess, probably is not good for you. In order to achieve ripped abs, you need to concentrate of ridding yourself of the excess fat first. Continue reading Ripped Abs: Body Fat Percentage Is Key

Flatten Your Belly With This Exercise

In this new year many of us are after a “new look”. If it is losing belly fat exercising is paramount to success. Starting a new exercise program can be exciting. But regardless of the exercise program remember exercise is stress. By consuming proper nutrition, getting enough rest and consuming water can and does reduce the stress on your body.

You exercise routine also needs to have a flow of energy to it. If it is to intense your hormonal and nerves systems will produce stress and activate the fight or flight sympathetic nervous system and losing body-fat becomes extremely difficult.

To avoid this situation choose exercises that restore muscle balance to “the force” so to speak. These exercises have a calming affect on you. Just remember to place the most difficult exercise at the beginning of your exercise routine.

I really like one particulate exercise and it is known by many different names. World renowned bodybuilder and trainer Vince Gironda called it “Abdomoinal Vaccums”, Ian King popular strength coach from Australian calls it “Thin Tummy”. As a CHEK Institute disciple I call it Transverse Tummy Tuck. Now the word transverses is important to know. This is the word to describe the deepest muscle in the abdominal wall. If it does not work properly you have a dysfunctional core. This muscle works as your own personal weight belt by keeping your belly flat. When working correctly it not only keeps your belly flat but also improves posture, reduces back pain and increases lower abdominal tone.

As a abdominal core expert I use this exercise daily with my clients as a stepping stone to more advance ab training. It is mentally relaxing as you learn to control the mind to muscle connection.

The transverses  abdominal tummy tuck has a few variations but I’m going to present to you the basic movement to get you going. To properly perform this abdominal flattening exercise follow the directions below. You can perform this exercise up to 3 times per day for 3-4 weeks and you will see fantastic results.

The 4-Point Transversus Abdominis Tuck is an exercise for isolating the transverse abdominis, for correcting “pooch belly,” and reconnecting with the nervous system. It is particularly valuable for pre-surgery preparation and post-surgery rehabilitation. In surgical procedures such as cesarean section and hernia, the muscles, nerves, and tissues are cut, causing a loss of neurological impulse (your brain tries to call your muscles to wake them up, but the muscles don’t answer!). Lack of neural drive to the core muscles is one reason for the belly hanging out. Certain exercises can help reconnect the nervous and muscular systems so your “pooch belly” gets the message from the brain loud and clear and pulls those muscles in.

Note: Using a dowel rod can help you keep good neutral exercise posture and provide biofeedback. (As the rod touches different parts of your body, it makes you aware of your body position.) If you use the dowel technique, place the rod along your spine, making sure the back of your head, upper back, and tailbone are in contact with the rod.

Position: Get down on all fours as though you were going to crawl. Place your hands directly underneath your shoulders and your knees directly beneath your hips.


1. Inhale and let the transverse abdominis hang out toward the floor.

2. Exhale, drawing the belly button in toward the spine. Avoid any spinal movement during this exercise such as contracting the glutes, hamstrings, or external rotators.

Perform this exercise on a 10 second hold in and 10 second release out. Repeat this combination for a total of 10 times. Or a total of 3 minutes.

Getting firm and flat abs also takes a solid nutrition plan. The quality and quantity of your food will affect how your stomach looks every bit as much as the quality and quantity of your workouts. While my Firm and flatten your abs program is not a diet book – it contains more training instruction than eating instruction, it would not be complete without a plan for what to do in the kitchen as well as the gym.In the e book I present an entire list of 15 nutrition and lifestyle do’s and don’t. Take a good look if you want to improve your ab and decrease your waistline more information about the TV Tummy Tuck in my e book on page..51

David Grisaffi

Health Extra:

Take a visit to the online community of
“Burn The Fat Inner Circle Fat Loss Community”

Tom’s Burn The Fat Feed The Muscle book at

Abdominal Myth #1

MYTH #1: If you train abs every day, you’re guaranteed a six-pack.
One of the most common abdominal myths is that training your
abdominals every day is the best way to get a small waistline and
develop the six-pack look in your stomach. This misconception
was probably funneled through the bodybuilding world, because
so many bodybuilders train their abs daily prior to competitions.

Despite the fact that bodybuilders appear onstage
with incredibly ripped abs, their abs come from their diet, not
just their daily ab workouts.

Daily training is not only a waste of time, it’s an approach that
won’t work for the average person who doesn’t use
performance-enhancing substances or have a naturally high
recovery capacity.

There are two reasons that daily abdominal training is
unnecessary and does not guarantee you a six-pack.

First, the muscle tissue of your abs is virtually the same as the
muscle tissue in the rest of your body. Abdominal muscles
cannot become stronger and more developed without time to
rest and recover after each workout, just like any other muscle
group such as your biceps or chest. You wouldn’t do 100 barbell
curls every day to “see your biceps” or 100 bench presses every
day to “see your pecs,” so why do the same for your abs?

Second, even if you could achieve excellent muscular
development in the abs with daily training, you won’t be able to
see your abs if they’re covered with a layer of fat. Daily
abdominal training does not burn the fat off your midsection!
Fat is lost by creating a caloric deficit through your diet. Build
the muscle tissue with exercise; burn the fat with diet.

During the initial phase of the Firm and Flatten Your Abs program
(Level 1), I recommend that you perform exercises daily for the
first two to three weeks. However, these Level 1 exercises are
very basic movements using only your body weight, and they are
designed to prepare, strengthen, and neurologically program
your body for the more advanced exercises to follow.

For the long term, you can get fantastic results training your abs
every other day (about four days a week), and once they’re
developed, you can maintain your abs with even less frequent
development training.

This is just one myth I expose in my Firm and Flatten Your Abs Program

Physical Vs. Emotional Eating Patterns

by David Grisaffi

Walk past a bakery and the aroma of fresh baking makes your mouth
water. Whatever your mood, this fragrance tantalizes and tempts even
the strongest of dieters and weight watchers. Today there are many
things that dictate eating patterns, the What, How and Why We Eat.

Eating patterns or What We Eat are usually decided by our geographical
location as the body requirements are different for different climatic
conditions.  How we eat comes under categories like boiled, fried,
steamed, pressure-cooked, roasted and raw. The third factor, “Why We
Eat”, has become a science in its own right.

There are many reasons for eating…right? There are those who eat
because they are hungry, there are some who eat because they like a
particular food, there are those who eat to live and then there are
people who live to eat. Whatever the case, food forms the backdrop for
all and eating patterns speaks a lot about our mental and physical

Eating patterns are dictated by physical and emotional triggers. Your
physical eating patterns are dependent on your daily routine and work
timings. After a point, the body gets used to digesting food at a
particular time and if there is a change in this time then it might
lead to digestion-related problems. Continue reading Physical Vs. Emotional Eating Patterns

Six Pack Secrets to Chiseled Abdominals

by David Grisaffi

There are six basic aspects of any abdominal workout routine you must master to obtain the six pack abs you have been chasing.  You can do crunches until you toss your dinner and not meet your goal of a beautiful set of six pack abs.  You have to use a comprehensive approach that addresses nutrition (diet), water intake, supplementation, exercises protocol, proper sleep rhythms, and the detoxification of your body.  If you do all of these things you will acquire a six pack of abs and a nice set of obliques to frame around them.


It does not mater what your workout goal is, you will never obtain a set of defined abs if you do not eat properly.  I am not talking about just skipping the fast food crap.  I mean carbs, protein, and the right time to load up on each.  If you have extra weight to lose, you should be careful not to restrict your calories to much when working out. 

Just restrict starchy carbs and useless calories like all sugars. If you restrict calories too much you will lose muscle and water, not the fat cells you want to shed.  Eating a meal that contains complex carbohydrates like rice, pasta, bagels, fresh fruit, or baked potatoes
about 30-60 minutes before your workout will provide a more sustained energy level and the carbohydrates that you need to keep your blood sugar level up. Also consume organic food whenever possible.

What you eat after your workout is just as important as what your have before.  You are going to need the same types of carbohydrates, but you will need to add some protein for muscle repair and growth. I would suggest a recovery meal. The recovery meal serves two purposes: 1) It replaces lost carbs and influences the amount of cortisol (a hormone which reacts to stress) your body will release. 2) It loads up amino acids into your muscle to begin the re-building of muscle tissue. If you miss this window of opportunity you will not gain muscle and lose body fat as fast. If you want more information about recovery meals e-mail me at or see my blog post at

NOTE: Cortisol – Increases blood pressure, blood sugar and reduces immune responses.

All Mighty Water

Hydration is an often overlooked aspect of all workout routines.  If you
do not consume enough water while working out or for that matter during your entire day you have wasted your time and may have caused damage to yourself.  Not enough water equals dehydration.  Drinking sugary/sports drinks, caffeinated beverages only dehydrate your body quicker.  You should try to drink 7 to 10 ounces of room temperature water every 20 minutes while working out.  Water helps to regulate your body temperature; deliver oxygen to your muscle tissues by keeping blood volume elevated. It also assists the kidneys in removing biological wastes, and enhances with fat burning and muscle growth. A good rule to follow is to drink ½ of your body weight in ounces per day.

Continue reading Six Pack Secrets to Chiseled Abdominals