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June 1, 2010

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The Abdominal Training Secrets Interview

TV: Hi David, thanks for taking the time for this interview because I know how busy you are and that among other projects, to run a training studio in Tacoma, you're a wrestling coach and maintain a full client load. I've known for a couple of years through Internet and e-mails we sent each other and are well known within the fitness industry – especially in the field of sports training. However, in the remote possibility that some of the people listening to this interview do not know who you are, you give us a quick introduction and tell us little about his background, how you got into this field and how you spend their time now?

DG: Well, I was always a sports enthusiast all my life. I remember I was only 9 years old watching Monday night football and taking statistics. I did all the usual football sports – football, wrestling, swimming, baseball and tennis. Never did much with basketball. Being a genetically "blessed" Italian, I did not think the height requirement was to be on my side. I excelled in wrestling. That the sport only taught me about nutrition, supplements, work ethic etc. I really I have to thank to wrestling to get into this field. Now the high school wrestling coach, baseball and youth soccer. I keep busy with my three children, which they (13) Garrison (10) and my little man Carson (7). I taught at the school for a couple of years and then decided to go into personal training.

TV: You have certifications a good few, one of them is certified personal trainer, is a certified golf trainer – or "golf" biomechanic "to be exact – but what is a "Corrective High Performance Exercise Kinesiologist?

DG: That's an intense certification program where you learn from one of the main conditioning experts in the field, Paul Chek, who personally developed and cultivated the program. The certification focuses on the dynamics of kinesiology, physiology, functional anatomy and mind – body – spirit relations. The program has four levels and I am currently a level II, where we learn physical assessment, analysis of posture, gait analysis, the original movement patterns, length-tension testing and range of motion testing. My certification also Golf CHEK institute is biomechanical. This is where we learn how the relationship between muscles and muscle groups affect the golf swing and how improvements. In the Winter 2002 also became one of the first Nutrition and Lifestyle Coaches from the CHEK institute. This program was developed to help address the professional nutritional needs and lifestyle of its customers. The certification teaches how symptoms of the disease and stress can be prevented with diet, exercise and stress management. I am currently a level II Nutrition and lifestyle coach.I I can not say enough about how Paul has helped me become a better coach person. There is more to this than just exercise.

TV: And I understand that there are only a small handful of people who have those credentials, eh?

DG: Yes, I think, at last count about 1000 have received a CHEK certification but there's only about 35 in the world with all three certifications, including the level of two. Therefore, all costs time, energy and brain work Tom, but for someone who want something different and out of the box thinking, it's great. Not Remove all other certification programs heck, I love the ISSA, Ian King, Charles Poliquin and many others …

TV: That's impressive, congratulations. So if I correctly understand his philosophy, the big difference between you and other trainers and especially trainers only bodybuilding and nothing else, is that it helps its customers not only look good, but also with the functionality, performance and correcting existing injuries or potential problem areas or imbalances that can lead to injury in the future. Have I missed something or would you say is a fairly well?

right DG: That's … you have to evaluate your client thoroughly for strengths and weaknesses to get the best results. Sometimes, a good evaluation you can miss something that could help prevent or correct an injury or cause someone not to excel.

Tv: I think it is very important what people are teaching myself because as a bodybuilder, I started many years ago all that mattered was looking good and having muscles and abs and low body fat, but true fitness is much more than look good. On the one hand, health over everything. In addition to that, if they have strong, flexible and balanced development, sooner or later you'll suffer an injury or you'll find that you can not enjoy sports or recreational activities you want, and ultimately might even is restricted to normal daily activities like squatting, bending and lifting household items, which is exactly what happens to most people when they get older. Still, the fact is that everyone wants to look good, they want the package six, they want muscle definition. So how does it balance the form aspect – the part in good condition – with the function aspect – which is the power, flexibility, balance and performance part?

DG: I think the development from the inside out. If you have good insides, you will have a good out. What I say is that diet, nutrition and water intake have a lot to do with how well you look on the outside. So, to look good – the "form" part – I start with monitoring food intake for my client. Not go as far as I tell you exactly what to eat, but I give a lot of suggestions. As for the "role" I always think of the body as a whole, not as parts. Yes, if you're a bodybuilder and that is your gig, then heck yes, think in parts. This really depends on the client and their objectives, but there is always adequate flexibility, strength and balance throughout the body as a unit.

TV: You train the common people and also train professional athletes, especially boxers and golfers. Is there a big difference in how athletes and ordinary people should train?

DG: Each of them has distinct differences. So to plop down a program "canned" for everyone would lead to failure and a bad image of me. I take each client at a time. In my Flatten Your Abs e-book, provided me so many different levels so each individual can choose the level that is best when starting out. Not everyone equal. Boxers are generally more athletic, so one big difference is that I can change their program more often to keep them cool. Let's say I have 6 weeks before a tough fight, I can change the exercise 3-4 times. Your nervous system are very adaptable and the need for change. One person who just wants to start a basic program of weight training can stay in the same program for all six weeks and get results. That's because their nervous systems are not as highly developed.

TV: Lets talk about six pack abs and flat stomachs, because that is another area of their specialty and that's what I really wanted to deal with security In this interview more. You wrote a course on abdominal training-called SIGN YOUR ABS and flatten and is now offering as a download in Internet eBooks and is starting to get really popular. Why did you decide to write a book about abdominal training when there are a lot of information out there?

DG: Hmmm. … To be honest it was my friend Don Lemmon. It asked me to write a chapter about core conditioning in her book, and I said "sure." One thing led to another and became a chapter in a whole e-book of mine. I had never done an entire book before with editing, pictures and others but it cost me a lot of information that I had learned from experience and from all my mentors, put my head down and went to work and wrote the FIRM and flatten your abs and Book. It took me about three months. I think one of my main motivations for writing was because not much information bad and many bad abdominal machines and devices there …

TV: I noticed that squats do not recommend any course. Why is that?

That's right. After studying many big as Vladimir Janda, Diane Lee, Paul Chek, Richardson and Jull, I discovered that the hip flexors (illiopsoas) are frequently overworked and that can lead muscle imbalances and low back pain. So I said, why continue aggravating the problem with squats? In my address book is a topic that covers in detail.

TV: Why are sit ups still so popular and why it is still used as an exercise and fitness level for sports or military conditioning? Is there any reason why someone would want to do sit ups or in your opinion is an exercise that should NEVER do?

DG: People are hard to change, Tom. But once you learn what can happen from overuse exercises like sit ups, you would be doing yourself (and trainers their clients) a disservice by continuing this practice. Many studies have also shown the hip flexors were contracted to do most of the work, to sit ups are not only ineffective but can damage your back. Now, in fairness, there are right ways to do a squat. One is to take the law of inhibition mutual consideration. That means if one muscle is working, the other must relax. So if you're doing squats, when contracting the hamstrings and glutes by pushing your lower legs against someone's hands, small dumbbells or over a heavy weighted bar. This will close the illiopsoas and abs feel in the morning because they are now doing more than prescribe work.If squats, I just I have my clients do Janda sit ups. For the e-book, let sit ups completely because of overuse and injury potential situation.

TV: Are there some other ab exercises that are very common in the gym but not recommend to their clients?

DG: Unfortunately, many of the abdominal exercise machines on the market are ineffective and sometimes conditions risk. I would stay outside the Ab Roller or Torso Track because these machines can create muscle imbalances. I am not a fan of the abdominal machine, because these machines – Like all machines – stabilize your body and isolate the rectus abdominis, which do not permit true functional movement. Let's see, what else? Russian twists on a chair Roman-sounding dish as a good way to ruin your lumbar spine. Torso twists on a machine fall in that category as well.

TV: Yes rotary torso machines are always used in every gym I've been in. What about the ab machines you see on TV – none of them good?

DG: The infomercial ads on TV try to make the machinery look new, fun and easy. Everyone wants nice abs fast and easy. But abs good do not come in a machine! The first step is a not a machine, is an adequate diet based on the individual. I would say that his book E Burn the Fat, feed the muscle is one of the best on the shelves these days when it comes to nutrition and motivational techniques to stay in the plan.

TV: What is probably everyone's mind is that if sit ups and most of the machines are out, they must leave crunches as the exercise of the right of choice?

cracks DG: Yes and no – you have become more popular due to the popularity of the rollers and ab machines crisis. But as squats, sit-ups are overused and bad – often! Floor crunches also limit your range of motion compared to using a Swiss ball.

TV: A lot of people ask about these giant exercise balls – You call them Swiss balls, some people call stability balls – Have you noticed that includes a few ball exercises in your course. What so great about these things?

DG: Simple … which requires more in the neurological system and that makes the abdominal workout more effective. By some studies, the recruitment of the abdominals is almost double when the subjects used the Swiss ball. The oblique's contribution increased by more than four times due the Swiss ball. You also get an extra 15 degrees the range of motion doing push ups on a Swiss ball compared to floor crunches. In addition, Have you ever done an advanced exercise over a Swiss ball? You sweat more and breathe more heavily. Why, because their nervous systems and whole body are working harder to do all the stabilization work. For example, the Prone Bridge exercise forces the rest of your body to stabilize it so it does not drop the ball. Think of it as a light switch turns on.

TV: So using a Swiss ball "inverts the switch on the nervous system," I have never heard anyone say so before … Interesting. What are some of your personal favorite exercises for developing good looks and a strong set of six pack abs?

Well, my system starts with good neurological programming of the core muscles. Build the base and then add layers. Some of the exercises I personally like:

* Prone Ball Roll
* Lateral Ball Roll
* Prone Jackknife on the Swiss ball
* Swiss ball Side Flexion
* Forward Ball Roll

It is easier for them to see that to try to describe them, so if you want a visual, you can see pictures here on this page web. May also see a total of 42 exercises including about a dozen ball exercises in my e-book, flatten your abs and includes several photos of each movement showing the positions of start and end.

TV: Well, the next question: what is the deal on training abs every day – you hear different opinions about this all the time – they are supposed to work every day or not? Why?

DG: There are different opinions. Personally, I think not must be trained every day. There are situations that could make muscle groups on consecutive days, as when different work sections of the abdominals. I I am by the philosophy of lower abs first, obliques and then the rectus abdominus. Why? Each takes a different degree of neurological programming. But in general, still less is more philosophy for abs. I do not want people getting over trained and injured. One good diet combined with an exercise program designed cash the individual is the key to fat loss. Add to a core program as a good exercise firm and flatten your abs and you have the recipe for success.

TV: Well, here's another burning question is on everyone's mind: a lot of people do abdominal exercises every day because they think that burns fat stomach. You and I know that does not work. For the record, you could explain exactly why ab exercises do not burn fat off your abs?

DG: For one thing, fat is stored around the body and the distribution of fat stores is mainly genetic. Men tend to store body fat in its section first half. Women have difficulty losing weight hip and leg because of reproductive genetic code. Second, and major abdominal, come from low body fat and low body fat comes from a good nutrition, not specific exercises. I really think that is what you eat. If you are "dirty" inside, you are dirty on the outside.

TV: Ok, let's talk about basic training now. Many people have heard of training base because it has seeped into mainstream, with best selling books, exercise videos and classes in health clubs, etc, but for people who can not yet the basics of training would give a simple explanation?

DG: Training the core is a very important issue for all people of all ages. There are two different systems at work when it comes to muscle conditioning. These are known as the indoor unit, which consists of the transversus abdominis, diaphragm, multifidus and pelvic floor these are deep abdominal muscles are important and central to the stability and function. Then there are the muscles drive abroad, which are all vital forces of our skeleton system. You must get the inner unit working well before embarking on a hard core conditioning program.When conditioning of your core, think of yourself as a tent to turn everything that emanates from the center (core) out. If you wobble in the middle, which, in theory, become balance and fall faster. This form provides that reduce performance and increased injury potential. Show me a weak core and I will show many orthopedic injuries. Remember, getting hurt never be part of an exercise program. To prevent injury, develop a base and concentrate on the construction of a unit functional internal. Protecting the spine is high in the hierarchy of survival. To protect the spine and its important role, we must understand what causes the muscles to work indoor and outdoor units. Working the inner unit muscles leads only to a better fundamental control.Your ability to respond to situations of daily life bending over to get your keys you dropped on the ground to put your baby in a crib, will be greatly enhanced when this system have been trained correctly. An important point I would make is that most people do not get a good evaluation before starting a core training program. The people and jump right into a core conditioning class and progressives who see in a magazine and this leads to many orthopedic injuries. I'm not saying they need a PhD in functional anatomy, but you should know what kind, how much and how long to do each and every exercise.

TV: You talk about functional training and functional movement in your program – what is all this?

DG: Functional training is popular today as it should well be. Really revolves around integrated, multi-dimensional movements that sometimes change speed in all planes of motion. Not go into depth discussion exercise kinesiology or biomechanics, so just think of everyday life: How many leg extensions or bending the legs is not done in life daily compared with the squatters? Squatting down is a natural motion, every day. In other words, is "functional." I recommend to avoid using excessive machine and start designing their training in functional.

TV: He also mentions the word "integration" often through your book, what do you mean?

DG: This is related to the functional training I was talking about. As I said before, this means not condition or train by isolating muscles. We bring together all the muscles of the body to work as a unit – which is integration. Try a curl biceps in a machine, and then do a curl with a single heavy dumbbell. You will notice immediately that your entire body must stabilize and work together to you can curl that dumbbell.There Sometimes you need to break this law, as after knee surgery when not squat until you've done some leg extensions with the physical therapist, or in the case of bodybuilders who intentionally isolate, but those are the exceptions not the rule.

TV: On your website www.flattenyourabs.net, you say that your program will help to prevent and eliminate back pain. Why do you think many people have back pain, abdominal training is what to do with it and how the course help eliminate back pain or help you avoid getting it in the first place?

DG: Great questions. Most back pain stems from the failure to stabilize the spine. We are designed to sit upright and move, you feel all day. Did you know you sit acute increases the pressure between each segment of the spine? Each segment has stabilizer muscles (multifidus). When we made our desk job or sit in teams stabilizer muscles not to work so hard, so they become weaker. Why would work when the chair makes $ 300 for them? So we think we can go out and play 18 holes of golf and POW the back goes out? Do this experiment: Sit on a Swiss ball for your height and you will notice one big difference in how you feel on your desktop. You stir the spine muscles to perform their work. There are plenty of exercises to help this with the electronic book. To get relief from back pain or minor to prevent back pain generally have to work all the indoor unit and core muscles.

TV: You talked earlier about developing a base and adding layers. I know many people start a program of strength training to look and feel better but their workouts actually cause injuries and back problems since they use bad form or pick that exercises that are too advanced for their fitness level. In his program, I realized that I have established routines in the levels of difficulty – 7 levels reality – and speaks of the importance of developing the right foundation with simple air exercises for the first few weeks and gradually entering more challenging movements. How know where to start and which exercises to choose and which to avoid so as not to hurt yourself doing something over your head? I mean, I know that no one would train overweight clients in his first practice in the same way you train your boxers for, right?

DG: There are some simple tests Abdominal e-book that will give every person a baseline to start. During the time I've been doing this I found very few people – even good athletes – that have passed the test the first time. Each person should start at the beginning. The question is how long you stay at each level. An athlete will advance faster due a better integrated nervous system. But everyone should start slow!

TV: David, if there is both misleading and false information on abdominal machines and fat reduction on TV and in magazines these days, how do they keep getting away with it and why people do not know more about the techniques you teach?

DG: There are people who know about the types of training you use, but not current yet. Also many of the ads call minimal training for ab work. … Flat abs in 3 minutes a day is very attractive to the majority of couch potatoes, so they keep buying it.

TV: I totally agree. I saw that they have "six seconds abs" now and people are actually buying these things. Ok, one last question. Be your eBook has dozens of ab training and fat loss tips, and you will probably say, 'Just buy the book, "but what we enjoy and we are told three of its most important secrets for the company to obtain and flat abs?

DG: Sure … one, get a proper evaluation. I suggest you find a doctor CHEK in your area. There are many things that can help with rock hard abs. But without knowing their metabolic type, stress levels, food intolerance, consumption appropriate organic food to avoid pesticides, chemicals, etc, can go round and round and never get those abs. In other words, set inside so the outside look great! DOS, do not stop learning – continue educating yourself. Most plans are doomed from the start because people tend to want a quick fix so they fall for gimmicks that with a little education to know better.THREE, follow the exercises with proper form. Do not just go through the procedures for representatives of fact.

TV: This has been a great David, definitely very enlightening and again, I really appreciate your time, thanks. If someone want to contact you or if someone wants to order a copy of your e-book that can be found?

DG: Well Tom, thank you very much and thanks for your great web sites and information. 're A good person to work with and I salute their commitment to natural fitness and health. I can be reached on my website and also can obtain complete information press about the company and its ABS program there as well. The site URL is: Learn here

About the Author

Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT) and a certified strength & conditioning specialist (CSCS). Tom is the author of the #1 best-selling e-book, “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using the secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn body fat and increase your metabolism by visiting:Learn here

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