Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Beginning-Bodybuilding e-Newsletter
What Every Beginning Should Know But Probably Doesn't
January 12, 2006
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
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Beginning Bodybuilding Q & A
with Marc David
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A Personal Note From Marc
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Some time ago, I mentioned that I probably wouldn't always
have this little soapbox up here and I'd get right to the
question. That was my intention but as life is, it throws
a curve ball every so often and this is one of those
times. I'm about to give you a 'cheat sheet' so to speak
so that the following answer makes a lot more sense.
Remember, this is a benchmark for what I'm about to tell
you when it comes to the best way I know to lose stubborn
belly fat.
Men:
Contest bodybuilder: 3-5%
Extremely lean: 6-9%
Lean: 10-15%
Average Male: 16-20%
Poor: 20-25%
Very Poor: 25%+
Women:
Fitness model/bodybuilder: 8-11%
Extremely lean: 12-15%
Lean: 16-19%
Average female: 20-25%
Poor: 25-29%
Very Poor: 30%+
If you have questions later on how to obtain these numbers
for yourself, shoot me an email. I've got a quick and easy
way to figure this out that is pretty accurate and cheap.
Now let's get to the real secrets shall we?
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QUESTION:
Hi Marc,
I was wondering if you could give me some pointers on
targeting belly fat. I had a child and since that I can't
seem to loose that "pouch" off of the lower abs!
I have tried many different ab exercises and cardio and I
go to the gym 4-5 days a week.
Is there any supplements I could take as well?
Thanks
Lisa
ANSWER:
Lisa
Everyone wants to know how to lose fat around their abs,
well, here's how I do it...
The #1 question that is asked on all fitness sites,
bodybuilding forums, magazines and late night TV
infomercials sounds a lot like these:
- How to I lose the stubborn belly fat?
- How do I lose abdominal fat?
- How to do I get great abs?
- How do I lose the stomach pouch off the lower abs?
These are all too common question and they are so popular
that it's the reason the weight reduction arena is a multi-
billion dollar (yes billion) industry.
You are about to read the real secret to great abs and how
to lose the abdominal fat without spending money on
supplements or following some diet-of-the-month and it's
going to be a very simple formula that you can follow.
Remember...
Your abdominal muscle is like the rest of the muscles in
your body. They require training if you want them to be
larger and stronger. A common misconception is that you
must train your abs several times a week. This will only
lead to overtraining. Your abs are a muscle. Train
it like everything else. No need to focus and go
overboard. Two to three times a week of focused ab work or
core strength is generally the rule for 6 pack abs.
An Easy 3-Step System For Ripped Abdominals:
Step 1
Training: 1% of your overall ab development will actually
come from training. Consider the fact that most people
think 90% of your results come from training, you can see
this isn't the popular consensus. Needless to say, that's
where most focus their efforts. They don't get their
nutrition in order, they don't use cardio effectively so
the masses just do more ab training and more crunches.
Ultimately for your abs to show you must have abs to show
and a low percentage of body fat for them to appear. More
training does nothing to eliminate the layer of fat that is
covering them. This is commonly know as spot reduction. Training
an area for the sole purpose of eliminating fat in that
area.
Tip - Do not make training the #1 priority to show off
those abs. Train them like any other muscle. More ab work
will not make your abs appear. Focus on lowering your body
fat levels and not spot reduction.
Step 2:
Cardio: 9% of your effort can be directed as using cardio
as a fat burning tool. High intensity interval training is
by far the fastest and most efficient method you can use to
shed the pounds. You'll want to keep in mind, using cardio
is a tool. Not a foundation. This simply means that doing
marathon sessions will not be to your advantage. Learn to
use cardio effectively and you can enhance and boost your
metabolism beyond what even eating the right foods can do.
Some competitive bodybuilders use cardio up to twice a
day for 30 days to just chisel off that last remaining
layer of fat that's cover up the abdominal region.
Tip - Cardio can be done twice a day for a full body
shock! Just keep in mind this method is a short term tool
and not a routine you would use for any length of time.
Step 3:
Nutrition: 90% of your efforts will be based upon your
diet. In order to show off the abs, you must get rid of
the layer of fat that is covering them up. It is that
simple. Many people will train their abs and do all kinds
of cardio and they still forget that nutrition plays such a
massive roll in getting rid of belly fat. You must know
how many calories a day you need to eat and what to eat in
order to get your nutrition on track and working for you.
Going to the gym more often, doing more cardio and more
hanging crunches will do you no good if you fail 90% of the
test.
Tip - Use nutritional fundamentals to turn your body into a
fat burning furnace.
Wait just a second...
Before you rush off to check your nutrition, cardio and
training, take this next concept into consideration.
Loose Skin: Skin is very elastic and over time (age) or
with a large amount of weight reduction it may not just
spring back like it did. In this case, surgery may be the
only option once you have reached a very low level of
overall body fat.
-Many women may experience this because of pregnancy.
-Many men and women may experience this because of a large
amount of weight reduction.
For example, if a man was under 10% body fat and had
loose skin, this is a prime example where skin may need to
be taken away because of other circumstances. While this
is pretty rare it does happen and if the skin cannot bounce
back, there's little options a person has except to have it
removed. What this means is...
If you have a low enough (12-15% or less body fat for a
woman in this example) and you still have a lot of loose
skin from slimming down or pregnancy, you may want to explore the
option of having that excess skin removed.
With that said...
The secret to ripped abs is nothing more then 3-steps in
this order of importance:
-Nutrition
-Cardio
-Training
You see, all of the programs you'll find will adhere to
these 3 concepts. Once you have the abs, you need to show
them. In order to show them, you will need to get rid of
the layer of fat that is covering them up. It's easy to
lose the belly fat when you know how.
Make sure you go to http://www.beginning-bodybuiding.com
and learn how to calculate your calories for the perfect
nutrition formula for eliminating stubborn belly fat.
Nutrition, cardio and training is covered in the Beginner's
Guide to Fitness and Bodybuilding.
Yours for greater fitness success,
Marc David
P.S. The main reason I didn't mention any supplements in
this answer is that supplements are not mandatory in order
to show off your abs.
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com
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Need Some Answers N O W ?
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If you don't have a copy of "The Beginner's Guide" yet,
grab one today at: http://www.beginning-bodybuilding.com
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Especially for Webmaster and E-Zine Publishers
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If you have a website or e-zine and you would like
to earn m.o.n.e.y by recommending Marc's Beginner's Guide
e-book, visit the aff-iliate page here:
http://www.beginning-bodybuilding.com/affiliates.htm
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