10 Ab Training Tips from the Underground, Tip 3


THIS MAY SOUND RATHER BIZARRE:  But proper tongue placement is an important concept in abdominal training. 

The anatomical resting position of the tongue is on the roof of the mouth. just behind the front teeth—swallow and your tongue will naturally move to this area.  
When your tongue is positioned on the roof of your mouth, the muscles near the surface of the neck are primarily responsible for supporting the head during abdominal exercises. When the tongue is not in this position, these muscles can’t effectively function and the much weaker muscles near the cervical (neck) vertebrae must support the head.  These muscles strain easily and are easily injured when exposed to high levels of tension. 

There’s even reason to believe that overworking these muscles may cause headaches! Even more importantly, since the neck muscles are the weak link in the chain. once they tire. you’ll stop your set prematurely. 
According to Paul Cheh, the therapeutic exercise specialist who discovered this training concept, there’s a simple test to show the effectiveness of proper tongue placement: While standing, have a friend place one hand on your forehead and the other on your upper back for balance. Open your mouth, and place your tongue on the bottom of your mouth. Now have your friend push your forehead back for a few seconds while you resist, stopping when your head starts to move back. Rest a few seconds and repeat the procedure with your tongue against the roof of your mouth. You will find that you’ll be considerably stronger on the second test. In fact, if you perform this test on someone (don’t try it on someone with a neck injury) you’ll probably notice that during the first test, the subject may inadvertently lift his jaw to try to improve leverage. 

According to other experts. Another reason to keep the tongue on the roof of the mouth is what appears to be a direct neurological connection between the neck area and the abs. The simple act of putting the tongue in the proper position seems to recruit more muscle fibers during the workout.  This is because it’s impossible to hold your tongue against the top of your mouth and talk (unless you make a living with puppets), keep quiet when you’re performing abdominal exercises.

10 Ab Training Tips from the Underground: Tip 2


AB TRAINING IS HARD WORK. Rewarding, but hard nonetheless. 

Nowadays, it seems everyone’s trying to make it easier with all the new fangled doodads and gimmick devices but you know what’s begun to happen? Rather finding it’s not easier, most people are also finding it's not nearly as rewarding. Go figure. 

Here is an example:
  Exercise “expert” Tony Little talks (and shouts and screams and jumps up and down...) about targeting the abs” by using a strap that keeps your knees bent during floor exercises. Tony believes that if you keep the knees bent then the abs are "locked on target” because the hip flexors can’t assist in the movement—and the result is an increase in the safety and intensity of your abdominal exercises. That’s not necessarily true. 

Studies using electromyograms (EMG) have shown that for the first 80 reps of a movement there is absolutely no safety advantage between performing sit-ups with either straight or bent legs. Also, bent-leg exercises still work the hip tremors but only through a partial range of motion. Such training will chronically shorten the hip flexors and tilt the pelvis forward. In fact, aerobics instructors who often complain of having protruding bellies, regardless of how many sit-ups they do, are often suffering from shortened hip flexors rather than underdeveloped abs. This posture (technically referred to as hyper lordosis) affects the proper biomechanics of walking, running, and jumping and can make the back, hamstrings, and groin area more susceptible to injury. 

There is a way to minimize the involvement of the hip flexors during ab work and thereby increase exercise intensity. It’s a technique introduced by Vladimir Janda. and it involves contracting the hamstrings as you perform abdominal exercises. The hamstrings are antagonists to the hip flexors.  When the hamstrings contract. the hip flexors must relax making the abs work harder. 

The correct way to contract the hamstrings as you do sit-ups is to keep your knees slightly bent and simply posh down with the balls of your feet as you exercise keeping your toes pointed. For maximum effectiveness during exercises that have you working face up. place your feet on a small platform such as an aerobic step. Also, to minimize the involvement of the calves. point your toes away from you. Try it—it works!

Triple Your Muscle Growth

Learn How To Triple Your Muscle Gains

A new study has found that whey protein powder – still the “go to” supplement for athletes and bodybuilders — is more easily absorbed and utilized when combined with specific enzymes,

The most recent double-blind, placebo-controlled clinical study of the multi-enzyme compound ProHydrolase® combined with whey protein has shown improved digestion and absorption of amino acids along with reduction of the immunogenic responses associated with whey protein consumption, compared to whey protein alone.

The researchers gave 20 athletes (aged 19 to 35 with normal healthy BMI) whey protein with ProHydrolase® digestive enzymes for nine days and whey protein by itself for nine days. 

At the end of the study, the researchers found that total amino acid concentrations increased significantly (by 55 mg) more after taking the whey protein and ProHydrolase digestive enzymes supplement than after just the whey protein-only supplement. 

In other words – taking whey and ProHydrolase digestive enzymes provided 20% more amino acids than whey protein by itself.

®, when consumed with a whey protein supplement, encourages pre-digestion of the protein, allowing for the release of the full content of the essential amino acids for building muscle and improving muscle recovery. 

Here’s a breakdown of the ProHydrolase study results:

·        Helps pre-digest whey protein so that amino acid levels in the bloodstream are up to 55 times higher compared to other leading protein enzymes on the market today.

·        Can increase protein absorption by up to 300%.

·        Supports muscle building and improved recovery time.

·        Helps ensure smaller protein peptides are formed, which helps maintain normal CRP levels

Here is why this study has mass appeal: Whey protein is the top-of-mind powder supplement for muscle-building. But there is an important step that allows for the body to utilize the whey. Whey protein is somewhat cumbersome for the digestive system to efficiently break down and assimilate, a process that requires specific enzymes (proteases). 

Typical whey proteins are bound together in a peptide complex that needs to be broken down for effective utilization. Ideally, for whey to help promote muscle growth and strength, it should be digested to at least the tetra-peptide level within 90 minutes to be used by the body. Absorption takes place in the small intestines. Larger protein fragments cannot be absorbed and become food for the micro flora in the large intestine which can contribute to unpleasant gas and bloating issues.

What is ProHydrolase? - YouTube

This research shows the impact when supplements can be effectively assimilated and thus utilized, thereby meeting label claims. This is crucial, because consumers do not feel their muscles being built and repaired, although they may feel the “afterburn” of a particularly rigorous session. 

Conclusion: it is no longer good enough to just rely upon faith that the protein consumed is going to work. Be sure to check the label of your protein shakes and for Protease Enzyme Blend (ProHydrolase®) With the addition of the specific protease blend, buy ProHydrolase® consumers can know for sure that they have a better whey Protein shake when they buy ProHydrolase ® with their shakes.

10 Ab Training Tips from the Underground: Tip #1

10 Ab Training Tips from the Underground:

Are you frustrated with how your abs look? Has your ab training of late become incredibly unrewarding? Are you ready to leave behind the new gimmick infomercial devices and take a lesson in ab training straight from the old school? 

If so, then review review this series of postings carefully. We've recently uncovered 10 little-known but highly effective ab-training tips from an era long since bygone, which we will share with you over the coming days. Today, we start with our first of 10 tips...

Tip #1: Practice Strategic Breath Holding

This is a tip learned from Mel Siff, a brilliant exercise scientist from South Africa, who can explain everything about weight training in mathematical terms.

When performing curl-up exercises like the crunch, always inhale at the start of the exercise and exhale at the completion of the movement. Exhaling during the contraction phase reduces the tension on the muscles of the lower-abdominal region -- and when it comes to building strength and size, the more tension you develop, the greater the stimulus. Of course, the downside of holding your breath is that it increases blood pressure, so this technique should be avoided by those with cardiovascular problems.

Tune in tomorrow for Tip #2! 

Shred Your Abs Faster with This Secret Weapon 

Recent laboratory analyses from the University of Toronto have recently identified what could be called "The World's Most Powerful Fat Burner." 

Specifically, these tests have shown a rare white tea grown in the Nandi Highlands of Kenya's Great Rift Valley possesses a mind-blowing 25 times the fat-burning polyphenols of regular green tea and over DOUBLE that of high-potency green tea matcha.

What's more, these University of Toronto scientific analyses show this tea contains 137 times the antioxidants of conventional green tea, and is the world's #1 source of the mind-boosting "focus" amino acid L-theanine (containing 5 times more than green tea).

So what exactly is this tea? It's a high-grade, organic white matcha grown at an altitute of 6,500 feet above sea level under the bright sun of Kenya's majestic Great Rift Valley — allowing the leaves to soak in extraordinarily high levels of antioxidants and fat-burning polyphenols. 

This tea — called Kenya Rift Valley Reserve White Matcha™ — is NOT sold in stores and is licensed and sold to consumers exclusively through TeamANR.com.  

Give it a try at our risk, not yours. If you are not 100% satisfied with this potent ab-shredding tea, send it back (even if it's empty) for a no-questions-asked, hassle-free refund. 

What's more, if you place your order today, you can save an additional 20% off your total order. But don't waste time... supplies are short and moving out the door fast. 

To get started, click here and at checkout, use Coupon Code: TEA20

How Alcohol Affects Your Efforts to Get Lean & Muscular

Q: How does alcohol affect my nutrition and exercise programs?

A: Alcohol dramatically interferes with your ability to lose fat and it interferes with energy production.

Alcohol is a very concentrated source of calories (7 calories per gram) and, when it enters your blood stream, your liver must reduce or stop its metabolism of fats and carbohydrates and many of its other vital functions in order to process it. This dramatically interferes with your ability to lose fat by causing a buildup of fat in your liver, a decrease in glycogen (master fuel) formation in your liver and muscles, and an interference with niacin, thiamine and B vitamins -- all essential for energy production!

In addition, alcohol will stimulate your appetite (carbohydrate-sensitive people very often crave sweets when they drink), make it much harder to exercise, and act as a diuretic, causing you to lose precious water -- all of which will sabotage your efforts to get lean and muscular.

My advice -- use very little or none at all!

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Try This Kick-Ass Training Regimen for Maximizing Muscle Gains

So What's The Best Training Method For Maximizing Muscle Strength? 

Ask a hundred different trainers and you'll get a hundred different answers.

Indeed, the advice we get when it comes to strength training is no more clear-cut than the IRS tax code. Fortunately, we have researchers like Professor Mark Peterson at Arizona State University to help us sort it all out.

Recently, Professor Peterson carried out a comprehensive review of 37 strength-training studies performed on competitive athletes at the collegiate or professional level in an effort to pinpoint the training method that seems to produce the best gains in muscle strength. After review the data and crunching the numbers, Professor Peterson found that the maximal strength gains are elicited among athletes who:
  • Train at a mean intensity of 85 percent of one-repetition maximum
  • Train each body part 2 days per week
  • Train at a mean volume of 8 sets per muscle group 

What This Means to You:

According to this research, if you want to maximize gains in muscle strength, you should be training heavy, training often and training with a high degree of volume. Along these lines, a sample chest workout for someone with a maximum bench press of 265 pounds might look like this:

  • Barbell bench presses: 5 sets of 5 reps with 225 pounds
  • Incline presses: 3 sets of 8 reps with 205 pounds
  • Dumbbell bench presses: 5 sets of 5 reps with 100-pound dumbbells
  • Dumbbell flyes: 3 sets of 8 reps with 50-pound dumbbells
Note: Rest 1 minute between sets. Try to increase the weight a little each week. 

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Fight Fat AND Build Muscle with Fish Oil

Fight Fat AND Build Muscle with Fish Oil

Earlier studies have shown that supplementing the diet with generous amounts of fish oil (which is rich in omega-3 fatty acids) decreases bodyfat deposition. However, it hasn’t always been clear whether fish oil works its magic by actually stimulating fat burning or by simply decreasing food intake. (Fish oil often does cause people to eat less.

Recently, scientists from the Division of Nutritional Sciences at the University of Texas and from the Baylor School of Medicine set out to determine if fish oil reduces fat deposition independent of food intake.

Although the study wasn’t carried out on humans, laboratory animals often react very similar to humans when it comes to treatment with various nutrients and even exercise. And the findings may well come as good news to humans.
According to the researchers, it seems fish oil partitions fuel substrates away from fat storage and toward lean muscle growth. So indeed, it appears fish oil helps decrease body fat by mechanisms independent of food intake.

The best sources of fish oils are high-fat (10 percent to 15 percent) cold-water fish like salmon, sardines, mackerel, and trout.


Dr. Udo Erasmus, one of the world’s foremost experts on dietary fats and author of the book Fats that Heal, Fats that Kill, recommends people consume fresh cold-water fish, at least, every two weeks to maintain beneficial effects, since the oils from the fish take about two to three weeks to be completely metabolized in our body after being consumed.

Of course, if you can’t stand fish, there are a number of dietary fish oil supplements you can take that will also get the job done.

Beyond upping your fish oil consumption, here’s another trick to really ramp up your fat-loss efforts: Recent laboratory analysis from the University of Toronto have recently identified what could be called “The World’s Most Powerful Fat Burner.”

Specifically, these tests have shown a rare white tea grown in the Nandi Highlands of Kenya’s Great Rift Valley possesses a mind-blowing 25 times the fat-burning polyphenols of regular green tea and over DOUBLE that of high-potency green tea matcha.


So what exactly is this tea? It’s a high-grade, organic white matcha grown at an altitude of 6,500 feet above sea level under the bright sun of Kenya’s majestic Great Rift Valley — allowing the leaves to soak in extraordinarily high levels of antioxidants and fat-burning polyphenols.

This tea — called Kenya Rift Valley Reserve White Matcha™ — is NOT sold in stores and is licensed and sold to consumers exclusively through the website KenyaMatcha.com. Click here to learn more – and readers who want to give it a “test drive” can get FREE 2-Day Priority Shipping on their order for the next 24 hours by using Promo Code: KENYA

Learn More About This Fat Burning Tea Here >>