abs

Targeted Fat Loss- The Great Fitness Lie Ever Told

Targeted Fat Loss- The Great Fitness Lie Ever Told

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Sit-ups, Crunches, Oblique Twists, Electronic Stimulators, or As Seen on TV Gadgets Do Not Create Abs…

Here, I said it. I know what you are thinking, every late night infomercial for the last 30 years has promised rock hard abs, free of fat, by using their awesome new product. They show fitness models with a chiseled midsection, so it must work right? WRONG!

 

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This doesn’t burn fat… sorry

 

Unfortunately science has proven over and over that spot reduction fat loss doesn’t happen. Our bodies do not burn fat the way we think it does. If you want bigger arms, you train them. If you want bigger legs, you train them. However we see results because we are growing the muscle. These areas also don’t typically hold a lot of fat. Our midsections, on the other hand, hold a lot of fat. By working out these muscles, you are going to make your abs bigger, but the fat on them won’t go away. Targeted fat loss cannot happen.

Yale Scientific summed it up best: 
It turns out that there are a few basic physiological reasons why targeted fat loss does not work. The fat contained in fat cells exists in a form known as triglycerides. Muscle cells, however, cannot directly use triglycerides as fuel; it would be analogous to trying to run a car on crude oil. Instead, the fat must be broken down into glycerol and free fatty acids, which then enter the bloodstream. As a result, the fat broken down to be used as fuel during prolonged exercise can come from anywhere in your body, not just the part that is being worked the most.

Targeted fat loss doesn’t work. It sucks. I know.


How Do You Get Abs?

It takes a lot of work to get abs, definitely when many of us are genetically predisposed to hold fat around our midsection. The best fat fighter is proper nutrition with exercise. Cardio is great, however working out with weights is better. Why? Muscle burns fat at rest. We need lean muscle to maximize fat burning. Lifting weights will help promote more lean muscle and at the same time burns fat.

Hierarchy of Getting ABS

  1. Nutrition
  2. Workout with Weights
  3. Cardio

That’s the order of importance.

 

Should I Train Abs?

Absolutely! A strong core is important, however don’t train abs just because you think it will give you a flat tummy. Also if you have lost a lot of weight and have loose skin, training your abdominal muscles will help them grow to tighten the skin!

 

Questions? Comments? Post below!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

 

Sources:
Targeted Fat Loss: Myth or Reality?
http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/

 

Domination Workout Plan

Domination Workout Plan

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The Domination Workout:

The goal of the Domination Workout is to add quality size and strength without adding fat. The goal is to “recomposition” your body so that your weight will stay close to the same it is now by cutting fat and gaining quality muscle at the same time. This would be a great workout for the 1st Phorm Transphormation Contest. 

How it works:

The Domination Workout consists of various workouts in combination with a quality meal plan. Cardio is high intensity based with only sprints mixed with jogging/walking. This has been proven to target fat better than long walks/jogs.

The Meal Plan:

The Supplements (Free Shipping Links Included):

  • The Post Workout Stack – This is to help replenish glycogen lost after strenuous workout and fuel your muscles with the highest quality protein (1 scoop of each immediately after workout)
  • Megawatt V2– Potent Pre Workout
  • 1st Phorm BCAA– Great Amino Acid product I mix with pre workout
  • M-Factor– Potent Multivitamin  (morning)
  • Full Mega Fish Oil–  Potent anti-inflammatory for overall health (night)
  • Level-1 Protein– Meal Replacement for muscle growth and fat loss  (Saves money on meals and can take it to replace breakfast or lunch)
  • The Primal Pack (Optional) – Men over 30 lose testosterone fast. This helps raise them naturally.

The Domination Workout:

First 4 weeks Pump Phase

Monday: Biceps and Shoulders 

Note: No more than 30-60 seconds rest between sets

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps)

3 sets of preacher curls (10-12 reps)

3 sets of inclined dumbbell curls (10-12 reps)

Shoulders:

3 sets of shoulder press (Dumbbell or Barbell or Machine) (12-15 reps)

3 sets of frontal raises (10-12 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press increasing weight each set (15-12-10-8-5)

3 sets of inclined dumbbell bench (8-12 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

3 sets of triceps rope overhead extensions (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (15, 12, 10, 8, 6)

3 sets of leg press (20 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (8-12 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (8-12 reps per set)

3 sets of Seated Cable Rows (8-12 reps per set)

3 sets of bent over dumbbell rows (reverse grip Yate’s Row Style) (8-12 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Last 4 Weeks Strength Phase

Monday: Biceps and Shoulders

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps) (hold for 3 seconds every 3rd rep)

3 sets of preacher curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

3 sets of inclined dumbbell curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

Shoulders:

5 sets of shoulder press (Dumbbell or Barbell or Machine) (6-10 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press same weight each set, increase by 10 pounds each week if complete (5 reps)

3 sets of inclined dumbbell bench (6 reps)

3 sets of Close Grip Bench Press (6-8 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (8, 6, 4, 2, 1)

3 sets of leg press (10 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (6-8 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (6-8 reps per set)

3 sets of Seated Cable Rows (6-8 reps per set)

3 sets of bent over dumbbell rows (5 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

 

Summary:

The goal is to keep up with this workout for at least 8 weeks. At the end of the 8 weeks, you can switch to a different workout or start at the beginning of the Pump Phase. Alternating Pump Phase with Strength Phase gives your muscles a break and helps you build new muscle. Your goal should be to increase your bench press max by 30 pounds over the course of the 8 week program. Should see an increase of 50 pounds on squats. The idea is get stronger, get more ripped, and gain muscle without gaining any fat.

 

Try it, like it, share it.

 

Thanks,
Dustin Holston

Personal Trainer and Sports Nutritionist

 

 

 

 

 

 

 

 

 

Best ABS in Bodybuilding History

mainbannerWho has the best abs in Bodybuilding History? You will see some legendary names such as Frank Zane, but also some guys you may not have heard of. This is my top 10 list!

 

Honorable Mention: Lee Priest, Mohamed Makkawy, Premchand Dogra, Darrem Charles

 

 10. Chris Cormier

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A massive 250 Pound Bodybuilder

 9. Flex Wheeler

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In 1993 he was at his greatest.

8.  Lee Lebrada

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Lee had a tiny waist.

7. Shawn Ray

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Shawn Ray- INSANE

6. Bob Paris

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Killer abs and one of the best posers of all time.

5.  Milos Sarcev

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Another Great Poser.

4. Thierry Pastel

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Tiny, tiny, tiny waist.

3. Frank Zane

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Master of the vacuum and only Mr. Olympia winner on the list.

2. Serge Nubret

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2000 sit-ups a day…

Best Ever:

Ahmad Haidar

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Never won a pro show, finished 2nd twice, but the best abs of all time go to Mr. Haidar.

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Agree? Disagree? Sound off below.

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Dustin Holston