Hey guys, Jacob Nadav here from BellyProof.com
and I’ve got a rather great video for you today.
Today we are going to cover 1. Why abs are NOT made in the kitchen
2. Why you really need to stop crunching 3. What to do instead
4. Mass vs Tone from a scientific eye. 5. How to get the Adonis Belt and make sure
you don’t get the Worms To start off, a ton of people tend to assume
that they already got a six pack. You’ve heard it… abs are born in the kitchen. Seriously?
Here are three photos for you to judge: The first one is me at a chubby 22% body fat,
the second one is lean at 16% and the last one is a typical marathon runner at below
10% body fat. If abs were truly made in the kitchen you’d expect the marathon guys to
be ripped, right? But.. do you see a six-pack on them? This will make sense in a second
but first, here’s what you should NOT be doing:
2. You need to stop crunching, and I mean 10 years ago.
When most people think about training abs, they think about crunches and sit-ups. Here’s
a real deal breaker: crunches mostly work your hips flexors, not your abs. If you recently
wondered why you don’t have a six pack yet you do have tight hip flexors – there may
be a connection. Not effective but there’s more to the story. Pay attention. As a human
I want my spine to be able to go everywhere. You see, going backwards is a vulnerable position.
Same as going forwards. Same as getting my neck to it’s end range. Ever heard the expression
“use it or lose it”? if you don’t train your body to actively use
extreme range of motion, you will not only lose that range, but you will develop arthritis
and discomfort. Trust me, you do not want to find yourself
in a vulnerable position if you haven’t prepared for it. This is how people sprain their ankle
or do their backs. Correct training would be about control.
A. Developing motor control of the spine by learning how to segment it, explore full movement
and develop isometric control at the end range. B. Learning how to keep a position stable.
What most people do is the exact opposite, they spend zero-time developing control, and
all their time pushing into vulnerable positions with no control.
I see people in the gym all the time. You look at yourself in the mirror and you
think, ‘I feel the burn in my muscles look at me lifting a 100kg I must be strong’.
I look at the same person and I think, well.. your spine is a bit crooked and your hips
don’t function like human hips should. Instead of learning how to prevent movement of the
spine when you extend you spent hours working on your shoulders and completely ignored the
damage you inflicted on your spine by repeatedly pushing it into vulnerable positions.
Instead of learning how to prevent a back injury by resisting rotation, you thought
‘I’ll casually rotate and bend my lower back because I feel the muscle in the front
working harder’.. Instead of learning how to control and segment
your spine in flexion you decided it’s ok to push your body continuously into flexed,
vulnerable positions..again and again and again. Most people realize the problem only when
they get pain but if you spent the last year working on your abs by rehearsing bad movement,
then you not only injured something, you have actively and persistently trained your body
to move badly. This is why I say, if you crunch, don’t be
surprised if your spine gets crunchy. 3. There are a ton of good exercises and options
instead of the crunch, I’ll give you one that’s really effective and far safer. It’s called
Hanging leg raises. But there are different ways to do them… some variations will make
the muscles firmer, some will result in hypertrophy… and some of it is just a bit of a pump. Which
brings us to point number 4: Muscle mass vs muscle tone. The word Tone comes from Tonus
which means Tension. Your muscles are stupid… they don’t do anything unless the nervous
system send a signal for them to contract. It can ask them to contract a lot of muscle
fibres at once, or less muscle fibres. When you increase the amount of tension a
muscle can hold, you are effectively asking your nervous system to increase its neural
drive to that muscle. Overtime some tension will be held in the muscle on a more permanent
basis – because your nervous system wants to be ready and anticipate what your body
is requiring. This is what we call tone and we perceive
it as the muscle being firm rather than a soft muscle.
The bad news, it takes a lot of work and time to build serious tone The good news: if you
already got it, it’s going to be super easy for you to keep it.
Now here’s a pickle for you. Many people believe that toning can be achieved
by doing high reps of small weights. This is especially of interest to women who want
tone or firm up their bodies but don’t want vascularity. Do you know what bodybuilders
are calling the same technique? That’s right… They call it pumping. As in, pumping a muscle,
full of blood, which temporarily makes it feel firm but not long term. Long term it
demands an adaptation the form of vascularity. If on the other hand you want to build strength
and size, listen up: There are two types of hypertrophy, one of
them is called sarcoplasmic, which refers to increasing the plasma content of a muscle,
the other one is called myofbriliar hypertrophy… and yes, I am pretty sure I just mispronounced
that. The 2nd type would refer to increasing the content of contractile units within a
muscle fibre. Eccentric training is great at creating strength
not only because it demands an increased neural drive but also because science says it’s the
best way to trigger the building of more muscle tissue and lay down proteins, partly be activating
satellite cells which are like stem cells for further muscle growth.
What you find is that serious bodybuilders who want to build huge muscles often choose
training methods that are 90% geared towards sarcoplasmic hypertrophy and pump and about
10% towards myfobriliiar hypertrophy and strength. That makes their muscles very big and firm
when pumped, and a bit puffy looking and soft when they skip training. If you’re aiming
to look more athletic you might need to change your training so it involves more eccentric
motions and even isometrics. Gymnastic type training is probably the best in that regard.
Lastly: 5. Adonis Belt/ Applo’s belt / Sex lines / V-cut…
you know what I mean… those two mean sexy lines that run down your hips and really frame
both the abs and your private parts. Anatomy at its best or as some people say: it makes
smart people go really stupid. You can get a much enhanced Adonis belt if
you train your TA and Internal Obliques but you gotta stop and think.
If you do something like Russian twists or side bends you are breaking two laws:
First – core anti rotation and anti lateral flexion means resisting those motions.. not
doing them repetitively – this exposes you to multiple injuries and lack of basic motor
control of both your spine and core. The second rule it breaks is that, it pumps
a muscle and increase its size and vascularity. So not only you get a bad functioning spine
and core, you also get the worms… which, by the way, a lot of people get nowadays and
it’s hard to reverse so this is something to avoid.
On the other hand, if you work to increase density and tone and you train via resisting
lateral flexion – then you are going to get really good looking frame to your abs.
I give more specific examples and go a bit more into the science behind it in my abs
guide, which if you wanted you can get it, by the way, it is part of the BellyProof PLUS
program, it’s a free bonus so you don’t have to pay extra for it.
I want to finish with a little story. Not long ago, someone approached me in the gym
and asked me if I can help him to the nearest 6 pack machine. The guy was dead serious,
which made me think what should I explain to him first, the difference between mass
and tone, the fact that crunches are horrible for his spine or that isolating a muscle via
a machine where it’s very function is not to work in isolation but rather coordinate,
is a stupid idea… but he was in the market for a quick answer and I thought laughing
at this would be rude to him, so I said.. sorry dude, I have no idea, you better ask
at reception. This video is my way to apologize to this very confused guy for not helping
him find a six pack machine. I really hope this video was useful guys.
If you’ve got any questions, you’re welcome to email me – and until then, see you laterz