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Last Updated 12/14/2007 12:23:31 PM
The absolute truth about abs
By: Lisa Zeigel
 One great thing about human beings is that we all come in different shapes and sizes. This makes life more interesting. We've all heard the saying "variety is the spice of life." However, somewhere along the way in the development of modern humanity the popular media and the advertising industry have become powerful factors in determining what is fashionable and thus created the standards that a large percentage of the population now feels obligated to follow. One of the most powerful of these standards is that of body image.
Throughout history ideas about what constitutes the most preferable physique have changed and evolved. In ancient cultures, populating the earth was a primary concern, and fertility was highly prized. Thus, early artwork depicted stout women with nice, round bellies suitable for nurturing many offspring. The Dark Ages was a time of danger and uncertainty. Art from this time depicted people as frail and undernourished. By the time the Renaissance came about, looking well fed became the fashion, as this would indicate a level of wealth and social stature. Women are depicted in famous works of art as robust, curvy - "large and lovely." This look prevailed into the 19th century. Victorian women went to great pains to achieve the appearance of having a large bosom, wide hips, yet the narrowest waist possible. Pity the poor woman who was thin in those days, as she was the subject of ridicule!
My, how times have changed. We only too well know what is expected of us today, as we are constantly reminded in a flurry of magazine covers, movies, television and in the world of retail shopping. Thin, lean, skinny, trim - these words are synonymous with success, wealth and attractiveness. This is what keeps me busy in my profession. There will always be work for personal trainers!
Well truthfully, not everyone wants to be thin. But there is one thing that everyone does want, the grail of all fitness grails. I can just about mouth the words along with each person as he or she describes their main desire : "I just want to get rid of this" (almost always accompanied by a self-pat on the tummy, or a tug on a fold of flab). This is followed by "how do I get a flat stomach?" or "I want a six-pack."
Yes, in these modern times we as a people are united in the common goal of achieving a rock-hard waistline. Celebrities are praised for their muscular mid-sections and make full use of putting this prized feature on display by wearing as little as possible to expose what hours of exercise with a celebrity trainer has resulted in. They appear in infomercials to tout the latest exercise gadget or diet pill that can help YOU achieve the same! You just can't find a fitness or variety magazine on the newsstand that does not have the words "stomach" and/or, "flat" or "hard" or "abs" prominently displayed on the cover. So if all of the above-mentioned celebrities, magazines, diet pills, etc., etc., have the answer, why are so many people still overweight and unable to achieve "flat abs?"
For one thing, having a "six-pack" is simply unrealistic for many of us to achieve. It is partly the result of a genetic predisposition of that particular region of musculature to reveal itself, determined by muscle type (there are several different muscle types), connective tissue, and muscle size. As mentioned above, we just all come in different shapes and sizes. But having a flat stomach is more achievable, and if the right approach is made, you can have a flatter tummy and a stronger core, feel better and better about yourself to boot. I will explain how you can do this through:
Proper cardiovascular exercise
A total-body resistance training program
A multi-dimensional approach to doing abdominal exercises
Developing "core" awareness
First, know that there are several good reasons to have a trim waistline besides fitting into those skinny jeans and looking hot. Having too much belly fat is linked with serious diseases, such as heart disease, and diabetes. A round stomach may indicate intestinal problems or hormonal conditions (which have been linked to stress). These are all concerns that require a medical check-up before one embarks on a fitness program.
Once cleared for take-off, you can now take the first step: Start burning those stored-as-fat calories. This is where cardiovascular or aerobic exercise comes in.
The word "aerobic" means "with oxygen" so you should know you will be breathing harder and taking in more O2 than you would at rest. In this state, this intake of oxygen helps your body release the fat stored within and use it as part of the fuel needed to carry out this activity for a prolonged period of time (20 minutes or more). Although you can't dictate exactly where this stored fat comes from (the abs, thighs, etc.), this type of exercise is the best way to burn more calories in less time, thus expediting the weight-loss process, which will eventually help you in your goal toward a flatter stomach.
It is important that the exerciser not work out too hard or too long, and on the other hand, make sure they are doing enough. Most people would do well to get 20-30 minutes of cardiovascular exercise 5-6 days of the week at a level between 65-75 percent of their maximum heart rate, or at a "moderate" rate of perceived exertion. As fitness level improves, (as it will if you practice regularly), you will need to change your level of effort to continue improving.
A moderate fat-burning cardio program will help spare more of the fuel you will need for your muscles for resistance training. As for resistance training, the best approach is not just to work the abs only. It is still tempting to think that you only have to do abs' exercises to target that area to get results, just as with other body parts. I am sorry to have to say it again, but there is no such thing as "spot reducing." You simply have to burn the calories and lose body fat before you can "tone" certain body parts. The abs are no different. However, a total-body conditioning program for all major muscle groups is ideal because you get a metabolic boost from using all the larger muscles (gluts, chest and back, shoulders, arms and legs, etc.). The more muscle you use, the harder your metabolism works to burn calories and fat throughout your body. Focusing only on the abs is just not as effective.
After a total body conditioning session, then we can focus a bit on working just the abs. Which is the best ab exercise? The answer is there is no one best ab exercise. The best approach is to work the abs from different angles in a variety of ways. You can use stability balls, "Bosu" balls, inflated discs, coreboards, foam rolls and one-half foam rolls, or no equipment at all. Just be careful about falling for the gimmicks touted on "infomercials." No one gadget or product can "take inches off your waist."
Here are a few tips on how to get a better abdominal workout: A rule of thumb is to work the lower abs first, then the obliques (sides) and then the upper part last. This is because the upper parts of the abs are involved in all ab work, so if you isolate them first, you could fatigue them prematurely. Be slow and methodical while doing ab exercises. If you can do hundreds of crunches, chances are you are not applying correct form and technique or enough mental focus to make it more challenging. Fifteen to 25 repetitions should be enough with perhaps two to three sets with a little rest in between. And give your midsection enough time in between workouts to fully recover before the next time. Working the abs every day will only fatigue the muscles to the point that they will not respond as well to over-stimulation, thus defeating the purpose of doing the exercises. In addition, if you build too much strength in the abs, it could lead to tightness in the frontal torso, which in turn can cause postural distortions. Low back pain can often accompany this condition.
Finally, one of the best things you can do for your abs is to develop "core awareness." This includes becoming aware of your posture and learning to "draw-in" the belly, rather than letting it "all hang out." Simply sitting up tall and straight, holding up your rib cage and drawing the navel in toward the spine can strengthen the lower ab muscles and give you a trimmer appearance. Learning to breathe properly (into the belly and not into the chest) can help you relax and relieve tightness in the body so you can learn to use those muscles better. Think of using your "core" - essentially your abdominal wall, the sides of the waist, and the lower back, to "brace" yourself if you are standing in a moving bus or train, or if you need to balance yourself in any situation.
Your abdominals are part of a complex unit - your body. They have to work together with all your other body parts to make the body as a whole more efficient. The more you are aware of using these muscles in every-day activities (as well as while exercising), the stronger you will get, and the easier it will be for you to achieve your goals.
After all, when you feel better, you feel better about yourself, and this is bound to transfer to looking great too!
Lisa Zeigel is a personal trainer and a group exercise instructor who has been involved in health and fitness for more than 18 years. She holds a bachelor’s degree in physical education from Cal State University, Dominguez Hills, and is certified by the American College of Sports Medicine as a health and fitness instructor and as a National Academy of Sports Medicine personal trainer. She has created unique wellness education programs and has taught healthy lifestyle classes for her local community. Currently, Lisa works with all types of clients and particularly likes to focus on new and returning exercisers, combining cutting-edge techniques with the tried-and-true. Most of all, she strives to make exercising fun and easy to integrate into each individual’s lifestyle. You can contact Lisa at lisaz@keyway.net.
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 Dr. Barry Sears is a leading authority on the dietary control of hormonal response. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He holds 13 U.S. Patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease.
A turning point in his research occurred in 1982. That year, the Nobel Prize in Medicine was awarded for discoveries of the role that specialized hormones, known as eicosanoids, play in the development of cardiovascular disease, diabetes, auto-immune diseases, and cancer. Since eicosanoids are only generated from dietary fat, Dr. Sears reasoned that one could apply intravenous drug delivery principles to nutrition in order to control these exceptionally powerful hormonal responses with laser-like precision. In essence, his approach treats food as if it were a drug.
This area of his research led to various patents in the area of hormonal control by essentially using food as an oral drug delivery system to modulate eicosanoids especially for cardiovascular, diabetic, and neurological patients.
The impact of Dr. Sears’ revolutionary work in the dietary control of hormonal response began with the publication of his landmark book, The Zone. Since its publication in June 1995, The Zone has sold more than 2,000,000 hardcover copies, and became a #1 best seller on the New York Times book list. In addition, The Zone has been translated into 22 languages indicating a worldwide response to Dr. Sears’ research. His second book, Mastering the Zone, published in 1997, also became a New York Times bestseller with hardcover sales in excess of 500,000 copies to date. His third book, Zone Perfect Meals in Minutes, published in 1997, quickly became one of the best-selling cookbooks of 1997 and an another New York Times bestseller. The Anti-Aging Zone was published in 1999 and provides the molecular insights into how the Zone Diet can reverse the aging process. The Omega Rx Zone, published in 2002, explores the molecular foundation of chronic disease and how high-dose fish oil can dramatically reverse it. His latest book The Anti-Inflammation Zone discusses how to combat silent inflammation in order to reduce the risk of cancer, heart disease, diabetes, dementia, and many other inflammatory conditions—and how to reverse these conditions if they are already present. To date more than 5 million hardcover copies of his Zone books have been sold in the United States.
His research has elevated food from more than simply a source of calories to being recognized as an exceptionally powerful drug. Because of his revolutionary research, Dr. Sears has been a frequent guest on many national programs such as 20/20, Today, Good Morning America, CBS Morning News, CNN, and MSNBC.
Dr. Sears continues his ongoing research as President of Zone Labs, a biotechnology company in Danvers, MA as well as the President of the non-profit Inflammation Research Foundation in Marblehead, MA. In addition to continuing research on the hormonal effects of food, Dr. Sears has expanded his research in developing innovative dietary approaches to treating cancer and neurological conditions, as well as his on-going work in treating cardiovascular diease and type 2 diabetes.
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I have been taking the Fish Oil for over 3 years now. I am 44 playing hockey and working out. The Fish oil helps with the pain that I get from playing hockey. It greatly enhances my performance on the ice and while working out. I have noticed a big difference in my energy, attentiveness and memory. If I miss a day for whatever reason, I notice a huge difference and it feels like something is missing. Anyway that is my short little story and it comes from the heart.
– Carter B.
I am a nutritionist and Ph.D. doctor of health and nutrition. For Dr. Sears to figure out balancing fat, carbs and protein, is really beyond brilliant. It is a milestone in diet history. I go over people's diet/emotional journals. Mostly all the time, we discover that the fatigue, irritability, unstable emotions were due to the imbalance in their diet. Using the Zone to balance them out, helps control weight, roller coaster emotions and gives them energy. Dr. Sears is so right when he says food is medicine. He has figured out the most powerful drug combination going, called The Zone.
Best and healthy wishes,
– Elaine W., Ph.D., N.C., M.A.
I have a very exhausting job as a flight attendant. I read the "Omega Rx Zone" about 4 years ago and started taking the fish oil. I am 47 and have been flying for 22 years. I am very active, I run and lift weights. But combining lack of regular sleep, a physically demanding job, and irregular eating patterns this job takes a toll on the body. Since taking the fish oil, I have noticed that I do not get exhausted. I get tired, but not exhausted. I stopped taking it for a couple of months and then started taking another company's fish oil. I started getting exhausted again. I came back to Zone Labs and will continue with the fish oil for the rest of my life. I believe in the product and it makes a huge difference in my life. It makes a difference with my running as well. I also bring the bars and shakes with me on the road. It is almost impossible to eat the way I should at work. I haven't found the right secret. At least I have my Zone fish oil, bars, and shakes.
– Kathryn S.
I have been in the Zone, for about 1 month now. I wanted to share with you how wonderful I think this program is. I have been a personal trainer for almost 10 years and actively compete in numerous athletic activities. The Zone program has helped me to achieve a better awareness of my nutritional needs and the results I have seen are amazing! I have lost nearly 13 lbs since I have been in the Zone. I feel more mentally alert, more focused at work, have greater intensity during my training, have made significant strength gains, and just feel better over all. With that said, I would like to thank you for helping me in my quest for "super-health"!
Thank you!
– Rob Y.
I read 'The Zone' and as exactly as I could followed the advice for diet. I noted weight loss progress. Over six months, I lost 33 pounds. One year has passed since then. I have maintained the new weight, guided always by Zone concepts. The Zone is powerful - I have found it fantastic and I am very grateful to Dr Sears.
– Lyn S.
Before I stumbled across the Zone I was weighing close to two hundred pounds and I was depressed. I used to be a gymnast as a young man. I would think, "look at me now," when I looked in a mirror. The day I found 'The Zone' book, I was intrigued and as I read it the science made sense and so, I began to follow the "treatment". I began to lose weight and I was feeling way more energetic. I am forty two years old, I am very active and my weight is down to 162 lbs, 38 pounds lost on the Zone. I cycle, walk, jog, swim and I can now perform some of the more simple gymnastic skills I did twenty years ago...I literally feel like I have turned back the clock.
Thank you!
– Jack J.
I have been on the Zone diet for 7 years. I did not go on the diet to lose weight necessarily; but fairly quickly I lost 25 pounds, going from 190 to 165; from a 36-inch waist to a 32-inch waist. I primarily did the Zone to live healthier. My health is excellent now. I just turned 62 years old. My Zone is my eating lifestyle now; I seldom stray; and I do not miss anything. It is The Good Life.
– Curtis Y.
My wife's doctor told her to read "Enter the Zone" and to do the diet, so I told her I would do it with her. After only one week on the plan we went on a strenuous hike (the first of the year), and when we stopped at our favorite coffee shop on the way home I was able to get out of the car and stand upright and walk into the place without pain or stiffness. The Zone had eliminated all the inflammation that had always forced me to stumble all humped over into the coffee shop any time we skied or hiked all day.
Thank you, Doctor Sears.
– Larry C.
I used to have a lot of knee pain when I walked or ran. I have been taking Omega Rx for almost a year now, and rarely have any pain. I believe it is the anti-inflammation action of the oil. I feel smarter as well. Thanks for developing such a superior oil!
– Joe W.
Prior to following the Zone Diet, my body fat was around 15% and my weight around 153 pounds. No matter what I did, my weight and body fat did not change much. I regularly cycled 20-30 hours per week logging well over 400 miles. That had little impact on body fat or weight. Diet also seemed to have little impact on body fat or weight. Within a couple of months of following the zone diet, my weight dropped rather quickly to 142 pounds and body fat to about 8%. I still regularly cycle up to 20 hours per week (during the summer). I have also started strength training. I eat about 16 blocks per day. I take 3.6 grams of fish oil per day, along with Vitamin E, Alpha Lipoic Acid, CoQ10, and B & C vitamins. I also take GLA, which in my opinion, has significantly reduced fatigue and improved recovery times after exercise.
– Jeremy S.
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All polyphenols have antioxidant properties than can be measured by their Oxygen Radical Absorption Capacity (ORAC), but not all polyphenols have anti-inflammatory properties. The polyphenols in Dr. Sears’ Zone Polyphenol Plus have been carefully chosen to have both.
Polyphenols are the phytochemicals that not only give fruits and vegetables their color, but also help regulate inflammation. In addition, polyphenols also activate the key enzyme (AMP kinase) that helps restore cellular ATP levels. Polyphenols also help regulate the activation of inducible inflammatory proteins (such as COX-2 and inflammatory cytokines).
There are more than 4,000 known polyphenols, and the richest sources are fruits and vegetables. In general, the more color a fruit or vegetable has, the richer the polyphenol content.
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Zone Labs’ Ultra Refined Omega-3 Concentrates are three times fresher and contain less than 1/10th the mercury than what is allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standard
Zone Labs adheres to the International Fish Oil Standard (IFOS), an independent third party validated laboratory quality standard that is more rigid than any other global standard for purity.
- No company in the worlds runs more tests with IFOS than Zone Labs
- Zone Labs receives a 5 out of 5 star IFOS rating for every batch it tests
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| Standard |
IFOS Standard for a 5-Star Ranking |
Council for Responsible Nutrition |
European Pharmacopeia |
Norwegian Medicinal Standards |
| Peroxide |
< 3.75 meg/kg |
5 meg/kg |
10 meg/kg |
10 meg/kg |
| Totox Levels |
< 20 meg/kg |
26 meg/kg |
NA |
NA |
| Lead |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Mercury |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Dioxans and Furans |
< 1 ppt |
2 ppt |
2 ppt |
2 ppt |
| PCBs |
< 45 ppb |
90 ppb |
NA |
NA |
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"IFOS – THE TOP GLOBAL PURITY STANDARD FOR OMEGA-3 FROM FISH"
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Zone Labs products show no detectable lead or mercury when tested down to 10ppb, which is 10 times below the Norwegian Medicinal Standard and European Pharmacopoeia Standard limits.
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Zone Labs products are three times fresher than the minimum allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standards (based on average peroxide values).
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Zone Labs starts with only wild, small fish from pristine Chilean waters and ends with proprietary validation and testing processes to achieve an IFOS certified 5 star rating.
8-Step Manufacturing Process - Quality Assured
Testing to specification all raw materials, bulk products, packaging material and finished products – always using stringent internal standards and in-process testing.
- Extraction of fish oil
- Winterization – remove limited amounts of saturated fats
- Absorption – remove heavy metals
- Preliminary Molecular Distillation – refining “touch up” to reduce contaminants
- Oil conversion to ethyl esters
- Ethyl ester thermal fractionation – remove additional saturated fats
- True Molecular Distillation – final refining to remove pcb’s and long-chain monoenes
- Rigid Processes – proprietary validation, inspection and encapsulation methods. Independent lab verification of IFOS requirements and certified 5 star rating
No farmed fish. No large fish. Pristine waters.
Zone Labs starts with wild sardines & anchovies fished from cold, pristine waters off of South America where there are less environmental impurities.
A recommended serving of Zone Labs Ultra-Refined Concentrates delivers 8 times more omega-3’s than a typical retail fish oil supplement.
Most fish oil supplements have 30% or less of the healthy omega-3s EPA and DHA, with the remaining 70% of the capsule containing unbeneficial, lesser refined fatty acids that contribute to their bad taste and gastric side effects.
Getting a clinically valid dose of omega-3’s is easy with Zone Labs’ Ultra-Refined Omega-3 Concentrates.
Typical Retail Dose = 300mg omega-3
Standard Zone Dose = 2400mg omega-3
A serving of canned tuna has 12 times less omega-3’s than
Zone Labs Ultra-Refined Omega-3 Concentrates
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Commonly consumed fish and shellfish in the United States
Mercury Source: Food and Drug Administration, FDA 1900-2004, “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource". Omega-3 Level Source: American Heart Association Website.
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Mercury level
in parts per million (ppm) |
Omega-3 fatty acids
(milligrams per 3-oz. serving) |
| Zone Omega-3 Products |
< 0.01 |
2400 (standard 4 capsule serving |
| Salmon (fresh, frozen) |
0.014 |
1200 |
| Flounder or sole |
0.050 |
480 |
| Pollock |
0.041 |
450 |
| Crab |
0.060 |
400 |
| Scallops |
0.050 |
290 |
| Shrimp |
ND* |
290 |
| Catfish |
0.050 |
270 |
| Clams |
ND* |
250 |
| Cod |
0.095 |
210 |
| Canned Tuna (light) |
0.120 |
200 |
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Zone Labs’ leading product. OmegaRx delivers all of the benefits of Zone Labs’ ultra-refined omega-3 concentrates.
Advantages
- Delivers clinically proven health benefits from the omega-3 fatty acids EPA and DHA*
- Promotes a healthy heart, healthy brain, healthy immune system, healthy circulatory system, healthy joints, healthy moods, healthy triglyceride levels and a healthy pregnancy*
- Combats silent inflammation
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