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Training: Abs

ABS WORKOUT... THE ANSWERS!

Let’s talk about one of the main areas of concern for most people, Abdominals (abs). What I am going to say may surprise you, you can’t trim or burn fat on a specific area like the abs.

Benfatto Nutrition training guides | Written by Francis Benfatto

Francis Benfatto - Benfatto Nutrition - BN (16)You can’t tone fat!

Fact 1: Fat is burned through aerobic workout and weight training. Through cardio exercise you will burn fat.
Fact 2: You can do all the sit-ups and leg raises you want; they will not help you to burn the fat on your stomach.
Fact 3: You will just develop the abdominal muscles and these muscles will push the fat outwards and you will always see the fat.

That’s it... case closed!

But why?

You have skin, fat, and muscle. To define your abs, you will need to do a cardio workout and build muscle. The more muscle you have, the more you burn; that’s it. So forget about pills, machines, secret abs workouts, etc. In addition, you need to have a good nutrition program, do cardio training and weight workouts.

What is the best movement?

The things you need to know are pretty basic. Every time your legs go to your body, you work the lower abs. Every time your body goes to your legs, you work the upper abs. It’s better to work the lower abs rather than upper for the following reasons. Have you ever seen someone with great lower abs and flabby upper abs? Never! How about someone with pretty decent upper abs and a paunch for lower abs? This is generally the case. An excellent exercise to work your lower abs is leg rises. Work three to four sets of maximum repetitions. Remember, when you start to feel the ‘burn’ you are just beginning to work the abs. Try not to stop when you begin to feel the burn!

You can progress from leg raises to basic crunches. Again three to four sets of maximum repetitions. An important safety tip is: don’t grasp the back of your neck and pull. Instead, cross your arms over your chest and try to imagine an apple held steady between your chin and your chest. This is how you should perform a basic crunch. Finally, if you already posses decent abs, you need to watch your calories, avoid fats, burn fat through cardio exercise and build your abs muscles with basic movements.

Supplementation is key to help accelerate the fat burning process through a process called thermogenesis Benfatto Nutrion's 'LIPOCUTS' does exactly that!

READ MORE about Benfatto Nutrition's LIPOCUTS here!

BodyPower Expo India 2015: Sunit Jadhav

Sunit Jadhav at BodyPower Expo India 2015

The BodyPower Expo which took place in India not to long ago was a great experience and a lot of attention was paid at our booth at the expo. We attracted quite a few guests as well as a few local bodybuilders including Sunit Jadhav.

Training: Single Arm Rows

Benfatto Nutrition - LogoSingle Arm Dumbbell Row

It is quit difficult to possess a well proportionate back, or any other proportionate muscle group for that matter, especially, if you don’t know what to do or/and how to do, that is, the type of exercises, the number of sets or/and reps, the level of intensity, the form of execution, etc,

Benfatto Nutrition training guides | Written by Francis Benfatto

Working-out toward this goal in possessing a well proportionate back or/and a perfect musculature can make you a candidate to become an aesthetic bodybuilder, and then, to stand apart, next, you can expect to become one of a kind.

Since the beginning, when bodybuilding started to be fashionable, during the sixties until present time the majority of bodybuilders train heavy, hard or/and intense, this way of training was and still is effective and productive to progress, in strength and size, meantime, even though the minority of bodybuilders experience results, the majority of the gym population don’t benefit from it, this is understandable because not every trainee or bodybuilder who train is genetically gifted or possess all the mental and physical qualities require to obtain the desired results in strength and size,

Moreover, training heavy, hard, or/and intense completely erase the possibility to include in your training program, the most important and fundamental training element of all, that is, training with a correct form of execution, training without perfect form which will also erase the possibility to develop a well proportionate back or/and a perfect musculature, therefore, working out with the best possible form of execution is the sine quoi none condition to obtain not only a well proportioned, balanced and symmetrical musculature, but, also, an outstanding back,

Most trainees and bodybuilders, including top champions, train without applying a correct form of execution, the majority of people who train with weights, with the idea or goal to progress in size, train too fast, too heavy and/or too intensively, they cant think for themselves, and then, prefer to follow the tendency, they also go too quickly through their program and sets, without appropriately resting, they end-up working-out more their cardio-vascular system, that is, their heart and lungs, and keep on training through fatigue and/or even worst through exhaustion, they don’t know that possessing plenty of the requisite energy resources is needed not only, to stimulate growth while training, but also, to produce growth while resting,

Having said that, I feel that its time for me now, to help the majority of the gym goers and the serious bodybuilders that are still frustrated with their results or/and that haven’t yet reached their predetermined genetic potential, because they have been influenced by the genetically gifted bodybuilders and champions that can grow big and/or even huge, using heavy or/and intense methods, high volume of exercises and sets, or/and various cheating methods,

Soon I am going to teach you how to best utilize the One Arm Dumbbell Row exercise with a correct form of execution, in order, (to Stimulate Muscle growth as well as, (to obtain positive results in Size, Proportion and Symmetry!

Training: Single Arm Bicep Curls

Single Arm Bicep Curls

Load those guns!

Benfatto Nutrition training guides | Written by Francis Benfatto

Benfatto Nutrition - LogoThis isolation type of exercise is a must to develop your biceps, especially, if your biceps muscles are underdeveloped due to either poor genetics or/and bad training practices, its important to acknowledge that even though you do possess the ideal genetics for developing massive arms and good training practices, you might still not be satisfied with your actual biceps development. This is perhaps, because you haven’t yet learnt how to best stimulate growth in your biceps. In any case, I can guarantee you that the one arm biceps curl exercise, in combination with my training advices will definitely increase your chances to furthermore stimulate, and then, develop your biceps.
On top of that, you can also expect to improve the form and the shape of your biceps muscles, that is, the peak of your biceps, which means that your bicep muscles will look more impressive and muscular, this in return will create more illusion; Considering that the aesthetic and visual aspect of your biceps is of paramount importance when you flex it, either for someone who want to see it, or on stage during a bodybuilding competition.

Next time, I am going to define for you, how to best utilize this effective and productive biceps exercise, that is, the one arm biceps curl.