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Dr. Darden Reveals the
AB SECRETSOlympic GymnastsHave Practiced for Years!
Apply These Secrets for a Flatter,
Firmer Stomach in Only 14 Days.Do you want tight, toned, and lean abdominals especially your
lower abs? Do you wish that you could nally discover how to get
the best resultsfrom your eating and exercising?
The following eBook commands your attention, answers your
questions, and guides you in a new, realistic direction. And, its FREE.
By Ellington Darden, Ph.D.Former Director of Research for Nautilus
Sports/Medical Industries and
Author of 68 Fitness Books
Copyright 2010. All rights reserved worldwide.
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Discover the Secrets Nadia, Mary Lou,and Shannon Have Known for Years!
Have you ever noticed the rm, at stomachs thatchampion gymnasts have?
Olga Korbut, with her winning smile and
originality, pranced her way to a gold medal at the
1972 Olympics in Munich and Nadia Comaneci
followed some four years later in Montreal with
her perfect 10s. What slim, strong midsections
they had.
And who can forget Mary Lou Retton,
with her hard body and ripped abs, winning theall-around title in 1984?
Then, there was Shannon Millerin Atlanta
in 1996 and Carly Pattersonin Athens in 2004.
Both were well conditioned and concave waisted.
More recently, in Beijing in 2008, the dynamic
athleticism of Shawn Johnsonimpressed
us. Plus, the graceful lines of Nastia Liukin,
combined with her power and sleekness, left many
admirers searching for suitable adjectives.
You might think female gymnasts in competition all stay
lean by starving themselves. Well, they dont. They know
how to PLAN their eating by having small, frequent,
carbohydrate-rich meals which keeps their energy levels
steady and consistent.
Olympic gymnasts almost never practice crunches or sit-
ups. How then do they get their incredible abs? They do
pikes, leg raises, and v-seats which work their lower abs
intensely from the BOTTOM UP.
Female gymnasts also accelerate both their eating andexercising by superhydrating their systems with cold
water. Water in large amounts contributes greatly to both
leanness and strength.
For decades, Ive observed and studied the practices
of these gymnasts, and Ive adapted their guidelines to
the training of other athletes. As a result, Ive had much
success in helping people of all ages reduce their fat,
strengthen their midsections, and atten their stomachs.
But my techniques for shrinking those pooches of fat
around the navel are so foreign to most people that they
rightly so should be classied as SECRETS.
The 3 SECRETSI discuss on the following pages are the
product of my decades of researching and working with
overfat and out-of-shape people plus, gymnastic insight
into what produces the best results in the lower-abdomen
region. Each page of this eBook, by careful deduction, is
signicantly condensed.
The real secret, from a scientic perspective, is there are
more than three secrets. Youll have to study my previous
books, visit my website or consult with me to obtain all
the details and learn the unabridged story.
For now, these 3 SECRETS, once understood and
applied for as little as two weeks will make a
recognizable difference in your stomach atness.
Shannon Miller, Olympic Gold Metalist,
still t and rm at age 35.
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SECRET #1
Exercise Your Abs from the Bottom Up.
Stack Lower-Ab Exercises into a Workoutand Repeat 3 Times a Week.
Watch a gymnast train and its one related activity after
another. Sure, there are runs, jumps, and rolls. But there are
also handstands, balances, and graceful postures performed
in a slow, controlled manner.
Did you know . . . its those smooth, deliberate movementsthat require the greatest muscular strength and endurance?
Advanced gymnasts practice connected exercises, one after
the other, in what they refer to as stacks.
For the women using this eBook, stack means to
organize three related exercises and perform them back-
to-back, with no rest time between the movements. In
other words, you immediately go from exercise 1 to
exercise 2, and then from exercise 2 to exercise 3. Usingthis style with similar exercises leads to a deep, burning
sensation within the involved body parts.
This deep burn has proven to be exceptionally effective
in sculpting the abdominal and oblique muscles.
Two routines are presented below. The rst requires
no special equipment. The second stacks three exercises
involving the Ab Coaster, which is a unique home-exercise
machine that targets the lower abdominals. Both routines
apply only one set of ve exercises, which are performedthree times per week.
The rst three exercises in each routine are done
progressively by doing 8 repetitions, initially, and adding
1 repetition each training day. At your sixth workout,
you will be doing 13 repetitions. Try to do each repetition
smoothly, taking approximately 5 or 6 seconds per
repetition.
At the completion of the rst three exercises in both
workouts, take two minutes to rest then, do the Wall
Squat Hold and the Negative Push-Up.
Its important that you motivate yourself during each
exercise. Understand the movement and push yourself
intensely through each group of repetitions, in proper
form. Your goal is to reach that burning state and
keep going progressively workout-by-workout.
For the midsection of a gymnast, you must learn to focus
and endure a certain amount of muscular fatigue toward
the completion of each exercise. With a positive attitude,
you can succeed.
Select one of the routines below. Do NOT use both.
Repeat the selected routine three times a week,
on non-consecutive days.
Professional gymnasts like Shannon Millerexercise their abs from the bottom up.
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Lower-Ab Routine
Freehand Exercises
Reverse Trunk Curl (for abdominals): Lie face up
on the oor with your hands on both sides of your hips.
Bring your knees up toward your chest so your hips and
thighs are exed. Cross your lower legs at your ankles.
Curl your hips toward your chest by lifting your buttocks
and lower back off the oor. As you lift your buttocks,
you must counterbalance your body by pushing down on
the oor with your hands and arms. Pause briey in this
top position. Then, lower your hips slowly to the oor.
Dont move your thighs and knees excessively. Keep
them near your chest. Repeat for 8 repetit ions. Moveimmediately to the Side Bend to the left.
Side Bend to Left(for right obliques) : Stand with your
feet hip-width apart. Extend your arms above your head
and interlace your ngers. Stand tall and reach toward
the ceiling. When you achieve the maximum height, start
bending laterally to the left. Pause briey in the stretched
position and reach again with your arms and hands, this
time maximally to the left. Return slowly to the top center
position do not let your hands move forward. Keep
them extended and directly over the middle of your head.
Reach toward the ceiling with both hands and repeat
bending to the left side for 8 repetitions. After the nal
repetition, move immediately to the Side Bend to the right.
Side Bend to Right(for left obliques): Assume the
same standing position as before. This time, reach toward
the ceiling and bend laterally to the right. Stretch, reach
to the right, return smoothly to the top center position,
and continue for 8 repetitions.
Wall Squat Hold(for buttocks and thighs): Stand
erect and lean back against a smooth, sturdy wall. Place
your heels 3 inches wider apart than your hips and
approximately 12 inches away from the wall. Adjust hands
on hips. Slide your back down the wall until the tops
of your thighs are parallel to the oor. Hold this position
for 10 seconds. Push back to the top position. Lower to
the parallel position and repeat for 8 sustained-contraction
repetitions. Add 1 repetition to each workout.
Negative Push-Up(for chest, shoulders, and backsof upper arms): This is the single exercise youll do in
a negative or lowering-only manner. Assume a standard
push-up position on your toes and hands with your arms
straight and your body stiff. Lower your body slowly
to the oor by bending your arms slowly in 6 seconds.
Do NOT try to push yourself up to the top position.
The idea is to focus only on the lowering, which will
become very challenging. Use your legs to get up. Place
your knees on the oor, raise your chest, straighten your
arms, and slide back on your toes into the top position.
Repeat for 8 repetitions. Add 1 repetition per workout.
Wall Squat Hold
Reverse Trunk Curl
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Difficult Ab Exercises Made EasyAb Coaster:A Breakthrough in Abdominal Training
The Ab Coaster works your
abs from the bottom up, while
limiting stress to your neck, back
and shoulders.
Hanging Leg Raise
The Ab Coaster makes this difcult
exercise possible for anyone to
perform.
Among competitive gymnasts, who are known for their
lower-ab strength and muscularity, the best exercise
for complete abdominal development is the Hanging
Leg Raise. The Hanging Leg Raise is performed in the
following manner:
Hang by your hands from an over-the-head horizontal
bar. Raise your feet and knees toward your hands. Lean
back slightly with your head and shoulders as your legs
are lifting. Touch your feet to the horizontal bar. Pause
briey. Lower your feet back to the bottom position.
If you can do 10 consecutive repetitions of the Hanging
Leg Raise, you probably have little need for this eBook.
In fact, your stomach is probably at and your lower-abs
are well dened.
The problem is that the Hanging Leg Raise is extremely
difcult for the average woman to perform. Most
cannot even raise their feet to waist level, much less
to the overhead bar. And, holding onto the horizontal
bar for 30 seconds or longer, takes muscular hands andforearms, as well as supportive strength in the shoulders
and upper back.
The Ab Coaster was designed to remove much of the
difculty of this hanging exercise, while emphasizing the
positive effects of raising the lower body. Instead of
lifting the entire weight of your legs forward and up,
you kneel on a bench that rests on a curved track.
Then, with your elbows supported on padded armrests,
you glide the bench forward and up. Such a motion
works your abs from the bottom up, much like the
Hanging Leg Raise with none of the problems.
The Ab Coaster has my vote for working effectively the
often-neglected, lower-ab muscles.
What about stacking the Ab Coaster exercises? Well,
youve really got to experience this below-the-navel,
inside-out-burning feeling for yourself.
Once you get the hang of the Ab Coaster (it does take
some getting-used to), you can progressively add 5, 10,
and 15 pounds of resistance plates to the carriage . . .
to make each repetition HARDER. Harder is the name
of the game, if you want to force your body to build
stronger, better-dened, lower abdominal muscles.
Theres just never been a PRACTICAL, PROGRESSIVE
way for women to target the lower abs until the
arrival of the Ab Coaster.
For more information about the Ab Coaster, go to
www.AbCoasterClub.com.
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Ab Coaster, Lower-Ab Routine
Ab Coaster Forward Lift (for abdominals, especially
the lower): Adjust the seat so that it faces forward. Moveto the side. Place your forearms and elbows on the arm
pads and grasp the handles lightly. Kneel on the seat and
hook the front of your feet on the back edge of the pad.
Look forward and keep your back straight. Pull your
knees forward and up, which moves the carriage, until
you fully contract your abdominals. Pause briey at the
top position. Lower smoothly to the bottom. Repeat for
8 repetitions. Ease out of the machine and get ready to
perform the Left Side Lift.
Ab Coaster Left Side Lift (for abdominals and left
obliques): Readjust the seat. From behind, the front goes
right and the back goes left, and make sure it locks in place.
Move to the side. Place your forearms and elbows on the
arm pads. Grasp the handles lightly. Kneel on the seat and
hook the front of your feet on the back edge of the pad.
Look forward and keep your back straight. Note that your
left knee, because of the rotated position of your hips, is
slightly in front of your right knee. Pull your knees forward
and up, which moves the carriage, until you fully contract
your abdominals and left obliques. Pause briey at thetop position. Lower smoothly to the bottom. Repeat for
8 repetitions. Ease out of the machine and get ready to
perform the Right Side Lift.
Ab Coaster Right Side Lift (for abdominals and
right obliques): Readjust the seat. From behind, the front
goes left and the back goes right, and make sure it locks in
place. Move to the side. Place your forearms and elbows
on the arm pads. Grasp the handles lightly. Kneel on the
seat and hook the front of your feet on the back edge of
the pad. Look forward and keep your back straight. Note
that your right knee, because of the rotated position ofyour hips, is slightly in front of your left knee. Pull your
knees forward and up, which moves the carriage, until you
contract fully your abdominals and right obliques. Pause
briey at the top. Lower smoothly to the bottom. Repeat
for 8 repetitions.
Wall Squat Hold (for buttocks and thighs): Stand
erect and lean back against a smooth, sturdy wall. Place
your heels 3 inches wider apart than your hips and
approximately 12 inches away from the wall. Adjust handson hips. Slide your back down the wall until the tops of
your thighs are parallel to the oor. Hold this position for
10 seconds. Push back to the top position. Lower to the
parallel position and repeat for 8 sustained-contraction
repetitions. Add 1 repetition to each workout.
Negative Push-Up (for chest, shoulders, and backs
of upper arms): This is the single exercise youll do in a
negative or lowering-only manner. Assume a standard
push-up position on your toes and hands with your arms
straight and your body stiff. Lower your body slowly tothe oor by bending your arms slowly in 6 seconds.
Do NOT try to push yourself up to the top position.
The idea is to focus only on the lowering, which will
become very challenging. Use your legs to get up. Place
your knees on the oor, raise your chest, straighten your
arms, and slide back on your toes into the top position.
Repeat for 8 repetitions. Add 1 repetition per workout.
Forward Lift
Side Lift
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SECRET #2Eat a Small Meal Every 2 Hours.
Cut Calories, but Eat More Often.
Gymnasts during their practices, which last for consecutive
hours in the morning as well as the afternoon, are
constantly on the move. Theres little time for sit-down
meals and full stomachs cut into practice time.
Their secret is to consume a small meal, 300 calories or
less, and to repeat it every 2 hours. They are fueled
on complex carbohydrates, plus a moderate amount ofproteins and fats. Frequently, nutritious shakes are mixed
and gulped on the go.
Five or more of these small meals are consumed each
day . . . by serious gymnasts .
In comparison, studies show that the typical woman in the
United States eats only 2.5 meals a day. She consumes a
skimpy breakfast, followed by a moderate-size lunch and
a larger dinner. In between meals, she drinks caffeine
ladened coffee and diet sodas.
A key component to efcient fat loss is to increase the
number of meals per day and keep them small and evenly
spaced: approximately 2 hours between calorie intakes.
A small meal can be a snack or a measured amount of
several different foods.
The Flat-Stomach Eating Plan consists of ve mini-meals
for a total of 1,100 calories a day for a woman weighing
150 pounds or less (Group A) and 1,300 calories a day for
a woman weighing 151 pounds or more (Group B).
Calories for each of the listed foods are in parentheses.
Each days mini-meals are comprised of approximately
50-percent carbohydrates and 25-percent proteins and25-percent fats. Complex carbohydrates such as whole-
wheat bread, bananas, and apples are your recommended
sources of energy. In some of the meals, I suggest a brand-
name product as a guide.
Research shows that most adults can consume the same
breakfast and lunch for two weeks, if not longer. This
simplies calorie counting and food preparation. Also, after
the eating plan, please refer to the notes carefully.
Try a nutritious shake as a mealreplacement.
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The Flat-Stomach Eating PlanFor 14 Consecutive Days
Total calorie consumption . . .
Women (Group A, 150 pounds or less): 1,100 caloriesper day.Women (Group B, 151 pounds or more): 1,300 caloriesper day.
Breakfast = 300 calories
Choice of bagel or shake.
Bagel:
1 plain bagel, Lenders (refrigerated,
5 pre-sliced to the bag) (210)
ounce light cream cheese (30)
cup orange juice (55)
Noncaloric beverage
Shake:
2 scoops of Metabolic Drive Complete shake mix
(206), or other meal replacements to equal the
appropriate calories
1 large banana (8-3/4 long) (100)
12 ounces cold water
Place ingredients in blender and mix until smooth.
Lunch = 300 calories
Choice of sandwich or shake.
Sandwich:
2 slices whole-wheat bread (140)
1 tablespoon reduced fat mayonnaise dressing (20)
1 teaspoon Dijon mustard (0) (optional)
2 ounces white meat (about 8 thin slices) chicken
or turkey (80)
1 ounce fat-free cheese (1 slices) (50)
Noncaloric beverage
Shake:
2 scoops Metabolic Drive Complete shake mix
(206), or other meal replacements to equal the
appropriate calories
1 large banana (8-3/4 long) (100)
12 ounces cold waterPlace ingredients in blender and mix until smooth.
Afternoon Snack = 100/200 calories
Group A has one selection; Group B has both.
1 apple (3 diameter) (100)
1 cup light, nonfat, avored yogurt (100)
Evening Snack = 100/200 calories
Group A has one selection; Group B has both.
1 apple (3 diameter) (100)
1 cup light, nonfat, avored yogurt (100)
Dinner = 300 calories
Choice of one of three frozen, microwave meals:
Layered Lasagna with Meat Sauce, Michelinas Lean
Gourmet (310)
Noncaloric beverage
Honey Ginger Chicken, Healthy Choice Frozen
Entrees (310)
Noncaloric beverage
Chicken with Almonds, Lean Cuisine Caf
Classics (250)
cup fat-free milk (45)
Noncaloric beverage
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Notes on the Eating Plan
Noncaloric beverages are any type of water tap,
bottled, carbonated, or avored with no calories.Other noncaloric beverages are soft drinks with
zero calories and no caffeine, and decaffeinated teas
and coffees.
For the latest frozen, microwave meals, and for possible
substitutions please refer to the following Web sites:
Michelinas.com
Healthychoice.com
Leancuisine.com
For nutrient-dense, meal-replacement shake mixes, see Metabolic Drive Complete (MetabolicDrive.com)
Full Strength Nutrition (FullStrength.com)
Myoplex Original (EAS.com)
When on a reduced-calorie eating plan, you should take
one multiple vitamin with minerals tablet each morning
with breakfast. High-potency supplements are not
necessary.
Your doctor should be aware that you are about tomodify your eating and exercising. Make a copy of this
eBook and carry it with you for easy referral. Your
physician will more than likely recommend a thorough
physical examination if you have not had one in the last
twelve months.
IMPORTANT: There are a few people who should
not try this program: children and teenagers; pregnant
women; women who are breast-feeding; women with
certain types of heart, liver, or kidney disease; diabetics;
and those suffering from some types of arthritis andcancer. This should not be taken as an all-inclusive list.
Some individuals should follow this plan only with their
physicians specic guidance. Consult your health-care
professional beforehand and play it safe.
Optimize Eating OutIf you are dieting, eating out can be a trying experience.
Its best to be prepared and proactive with these rules:
Request that a large pitcher of ice water be placed on
you table and drink from it freely.
Dont open the menu. Menus are designed to entice you
to spend big on rich foods.
Choose a simple green salad without croutons and bacon
bits. Add lemon or vinegar as a dressing.
Select one or two vegetables with nothing added.
Order a whitesh and have it baked, broiled, or steamed,
with nothing on it.
Be very specic with your order. Double-check it to
make sure the waiter understands.
Have decaffeinated coffee or tea for dessert.
Control your meal planning
with simplicity.
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SECRET #3
Drink More Water for Greater Fat Reduction.
Accelerate Your Eating and ExercisingResults by Applying Superhydration.
On television you see many of the worlds best
athletes chug down their Gatorade on the
sidelines. But in spite of the millions and millions
of dollars spent on advertising, most exercise
scientists recognize that the key ingredient in
Gatorade, and other marketed precisely balancedcarbohydrate-electrolyte beverages, is WATER.
You better believe that competitive gymnasts get
thirsty. Nothing, and I mean NOTHING, will ever
take the place of cold water. During hot, humid
practices, gymnasts crave ice-cold water and
lots of it for performance purposes, improved
health, better concentration, and more condence.
A constant supply of water contrary to popular belief helps many
women prevent bloating, which is caused by female hormones and too
little uid.
Large amounts of cold water are vital for efcient fat shrinkage. The term
superhydration means the drinking of at least 4 quarts of ice-cold water
each day.
The traditional recommendation of 8 glasses (two quarts) per day is not
nearly enough for maximum fat shrinkage. To accelerate your results,
drink 4 quarts a day.
When not consuming enough water, the bodys reaction is to retain the
water it does have. Kidney function is hindered and waste products
accumulate. The liver is then called upon to ush out impurities. As a
result, one of the livers main functions, metabolizing
stored fat into useable energy, is minimized.
Additionally, muscles are composed of more than
70-percent water. Intense muscular exercise emits
heat, which requires steady amounts of water to
keep the entire system cool and fueled. Combiningsuperhydration with intense exercise creates a
synergistic recipe for successful fat shrinkage.
Maximize calorie burn by keeping the water
cold. A gallon of ice-cold (40-degrees
Fahrenheit) water requires 123 calories of heat
energy to warm it to core body temperature
(98.6 degrees Fahrenheit).
Superhydration will initially cause you to visit the bathroom
more often than normal. Soon, however, your bladder will adapt
and youll urinate less frequently, but in larger amounts.
For you bottled water fans, buy 16-ounce bottles, refrigerate the lot, drink
freely, and count tops. Dont stop until youve collected 8 tops for the day.
For those of you who have easy access to a fridge, ll a gallon container with
water. Throughout the day, continue lling your glass until you empty it.
For the ofce dwellers, purchase an insulated 32-ounce container with a
straw. Add a rubber band to the bottom each time you nish one.
Get clever with your hydration accounting. It will pay off in decreased
pounds and inches.
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Riddled withDaytime Stress?
Apply this
5-Minute Technique
Most people who fail to shrink fat at
the average rate have too much stress
in their lives. In many of these situations,
its important to learn how to relax
more.
Michael Krugman, founder of the
Sounder Sleep System, describes how
to take a timeout and relax more
effectively during a stress-lled day:
Sit comfortably. Fold your hands in your
lap, lacing the ngers and thumbs. Then
straighten your index ngers, so the pads
of the two ngers rest against each other.Remain in this quiet position for ve
minutes.
Continues Krugman: When youre awake
and active, your hands are usually busy
and so is your brain. When you stabilze your
hands with this ve-minute technique
your brain slows down, and you become
calm and tranquil.
If you want a leaner, tighter midsection and are ready to commit,
what can you expect from adhering to my 3 SECRETSfor 14 days?
Research at the Gainesville Health & Fitness Center in Gainesville,
Florida, which is reported in my book, A Flat Stomach ASAP, offers some
insight. In that study, 109 women progressed through a similar plan.
In the rst two weeks, the average woman shed 7 pounds.
An average of 2 inches came off of the waist of each woman.
Since my 3-SECRETformula is comparable
to the ASAP program, you can expect s imilar
decreases. In fact, with the incorporation
of the Ab Coaster, I predict in many cases
even better results.
Soon you will experience the gold-medal
teamwork of . . .
(1) Bottom-Up Exercise,
(2) Small Meals Every 2 Hours, and(3) Superhydration.
With strict adherence to my 3 SECRETS, you will be
well on your way to achieving a at stomach, dened lower
abs, and the body youve always wanted.
Make it happen!
Realistic Expectations . . .Make It Happen!
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The stomach vacuum is an old-school bodybuilding trick
that involves an unusual contraction of the transverse
abdominis muscle, which stretches horizontally across your
midsection. I taught this contraction to more than 100
women who went through one of my tummy-tightening
courses, and most of them got the hang of it quickly.
Heres what it entails:
Lie in bed on your back.
Place your hands across the bottom of your ribcage and the top of your abdominals.
Take a normal breath and forcibly blow out as
much air as possible.
Suck in your stomach to the maximum degree,
but take in no air during the process. You should
feel a concave formation under your rib cage.
Try the vacuum several more times while lying down.
Stand now and get in front of a mirror and try the
vacuum. Remove your shirt so you can see whatshappening. At rst, the vacuum is more difcult to do
standing than lying, but with a little more practice, you
should be able to master it in a standing position.
Practice the stomach vacuum twice before breakfast,
lunch, and dinner or six times a day for two
weeks and your waist will be stronger and atter.
BONUS SECRET!Practice the Stomach Vacuum
For a Smaller Waist.
Fat Cells:Losing or Shrinking?
What happens when you lose 10 pounds of body fat? Lose
is actually a misnomer. Biologically, the oily liquid inside the fat
cells simply metabolizes and the outer walls, the circumferences,
shrink. In other words, you never get rid of the fat cell, just the
fuel inside of it.
Shrink is a much better description than lose. Fat cells shrink
in size and they have the potential to inate and deate again
and again and again which explains why many people go backand forth between fatness and leanness.
Generally, if you want a at stomach or six-pack abs, you have
to shed fat from all over your body. Why? Because we evolved
as mobile, active creatures, who were adept at using BOTH our
lower and upper bodies.
Thus, survival was not only based on being able to move
our arms and legs vigorously, but also having a long-term
energy supply in the form of stored calories, or fat. It made
evolutionary sense for mobile people to store fat in thicker
layers around the midsection and progressively thinner levels
toward the extremities.Today, primarily because of the abundance of high-calorie foods
and laborsaving devices, Americans are the fattest people on
the planet. By the year 2012, predictions are that 82 percent of
Americans, 25 years and older will be overweight.
Surveys reveal that the No. 1 body part both men and women
want to improve is ABDOMINALS. Both want exercise
equipment and expert instruction on how to get at, hard,
muscular stomachs.
Now is the time to challenge yourself to decrease some of your
body fat and to do so efciently with proven science.
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About Ellington
Ellington Darden graduated from Florida State University
in 1972 with a Ph.D. in Exercise Science. While at FSU, he
also completed two years of post-doctoral study in Food
and Nutrition. Afterward, for 20 years, he was Director of
Research for Nautilus Sports/Medical Industries, where he
helped to develop and popularize Nautilus strength-training
equipment.
In July of 1984, the American Booksellers Association ranked
The Nautilus Bodybuilding Bookby Ellington as the No. 1 sports/
tness book in the United States. Furthermore, USA Todayselected The Nautilus Dietas the most highly acclaimed fat-
loss book of 1987. Since then, Ellington has authored other
bestselling manuals, including The Six-Week Fat-to-Muscle
Makeover, Hot Hips and Fabulous Thighs, Living Longer Stronger,
The Bowex Body Plan,and The New High-Intensity Training.
His books have been printed in seven languages with
worldwide distribution.
Ellington resides with his wife, Jeanenne, and son, Tyler, 7,
and daughter, Larah, 4, in Orlando, Florida. He manages aninteractive web site , www.drdarden.com, and continues to do
research, writing, and Intensive Coaching from his private gym.
Ellington is available for consulting at
Email: [email protected]
For more information, see www.drdarden.com.This group of professional water skiers from Sea Worldin Orlando, with Dr. Dardens Intensive Coaching, shed
120 pounds of body fat in six weeks. To learn more of
the details, go to www.drdarden.com and review thearticle, Florida Dreaming.
Ellington Darden
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