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Hi,,

It's been almost three weeks since I devised my new routine, that I shared with you. In that time, I've managed to add 6 pounds of muscle and increase my arm size by a full 1/2 inch. Not bad. All in all, in the month since the MS 150 I've added 10 pounds without increasing my waist measurement.

In another week or so, I'll be making modifications to my routine that I'll share with you in a future issue, including my supplement regimen, as I get a lot of questions about what supplements I take.

Now, what's that have to do with fat loss? Because all I'm doing is taking in more calories in the form of carbs in order to help add muscle weight that I lost during biking season. Pretty soon, I will cut back on my carb intake in order to lean out and possibly add some more muscle without adding fat. The routine I shared with you is just as effective for burning fat as it is for building muscle.

In fact, the workout itself will do a good job of burning calories since it's fast paced with very short rest intervals.

If you've been frustrated with your progress lately or finding it tough to get to the gym or stick to your nutrition plan consistently, go back to the drawing board and read the next article. After that, I'm going to share some ab myths with you to help you develop that lean sexy stomach everyone is shooting for.

Mental Tips on Getting Started

1. Determine the reality of your current situation. Be honest with yourself about where you are and how far you have to go.

2. Figure out the things you are doing now that you would not have gotten involved with, knowing what you now know? Examples are smoking, drinking sugar laden soft drinks, junk food snacking late at night, spending most of your time on the couch, etc.

3. Do a complete and honest analysis of youself and your skills regarding health and fitness. What do you do well? Where do you need to improve?

4. Determine a measure that you can use to gauge your progess.

5. Set specific goals for each day, week, month of what you need to do to move yoruself toward your goals and discipline yourself to accomplish these small goals that will lead you to big rewards.

Debunking The Ab Myth

Ab training has been done to death but it's time to take another look. Why? Because people are still training their abs wrong so all that ab training information must not be doing the job.

1 - No Spot Reducing - Endless crunches will not melt away the fat from your midsection. It just doesn't work that way. And despite the "burn" of high rep ab exercises, you barely burn any calories while doing those endless crunches. Your fat burning time is best spent elsewhere on more effective training. You also don't work the ab muscle intensely enough to develop it. So endless high rep crunches fail on both counts - poor muscle building and poor fat burning. Two thumbs down as the cliche goes.

2 - The Abs are a Muscle and should be trained as such. You don't need high reps and lots of sets to work your abs. This just leads to overtraining. Now, abs are a more endurance oriented muscle so slightly higher reps may be more effective. However, you should keep the reps at 20 or lower and work on increasing the resistance.

Yes, you should be increasing the weights on ab exercises, just like your other exercises. The stronger your abs, the better they will look when the fat is stripped away. Ever see a really thin guy with a flat stomach but no abs? The abs haven't been trained and aren't developed enough to stand out even when the fat is stripped away.

3 - Don't train the abs - What the heck do I mean by this? Well, your abs get a lot of indirect work from other exercises so you really won't need more than a couple of hard sets of weighted crunches to work your abs. What I really mean is don't overtrain the abs. You don't need to perform hundreds of crunches to develop the ab muscles.

Your abs are a factor in exercises such as squats, deadlifts, seated or standing presses, dumbbell pullovers, pulldowns, etc. Don't believe me? Next time you workout, do a few hard sets of standing stiff armed pulldowns on the lat machine and tell me your abs aren't sore the next day. I did them yesterday and my abs are more sore than my back today.

If you want to develop a flat stomach with your abs visible, you need to treat your abs like a muscle and train that way. And you need to strip away the fat with a proper training and nutrition program designed

No BS, No Excuses,

Gregg Gillies

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