No. 291

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Q:  I have gotten to the point in my fitness program where I am happy with the results I am getting in most parts of my body. But I still have a problem area. I can't seem to get the definition I want in my abs. Any suggestions? I want a well defined 6-pack!


A: Often I hear from people who have a specific 'problem area' they want to work on and many times it is the mid-section or the abdominals.  



I am asked if it is possible to strengthen a certain part of the abdominals such as the lower abs, or the obliques (love handles). The truth is that the abdominal muscles usually work in unison and it is hard to isolate specific parts. However, different positions and angles can help shift the emphasis of the exercise to a specific part of the abdominals.  


Basically we divide the abdominals as follows: Upper abs, lower abs, obliques and transverse abdominals. The transverse abdominals are the muscles that pull your belly button in toward your spine.  In order to get the most out of your abdominal workout no matter what angle you choose, always start the exercise by consciously engaging the transverse abdominal muscles by simply pulling your belly button slightly towards the spine, then execute the exercise while maintaining that posture. This simple 'trick' will help you get better results no matter what part of the abdominals you are going for!  



Fun Fit Tips - Miracle Pill
Fun Fit Tips - Miracle Pill


Butternut Squash     


There are a number of obvious health benefits in squash. It is low-fat and high-fiber making it an extremely heart-healthy choice. It is eaten as a vegetable but is technically a fruit because of the seeds found inside.


Did you know that Butternut Squash contains significant amounts of potassium (good for bone health), vitamin B6 (helpful for both the nervous and immune systems) and folate (which guards against spinal cord related birth defects).

And the color of the squash hints at its biggest contribution. The orangey-brown color indicates the presence of carotenoids such as beta-carotene which convert to vitamin A which has been identified as a deterrent to breast cancer and macular degeneration in your eyes as you age. And your extra added bonus? A one-cup serving supplies almost half of your daily recommended dose of antioxidant rich vitamin C!  


And as if this weren't enough, Butternut Squash may have anti-inflammatory effects because of its high antioxidant content. Incorporating more of this hearty winter staple into your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.


So when you are preparing your Fall Holiday menus, don't forget the Butternut Squash!




Buddy lost 60 lbs!

I lost 60lbs over 9 months and have kept it off for more than a year now.  I used QFS and LOTA along with the eating guide.  I am 57 years old and weigh the same as I did when I was in college.  I have not felt this good in years. 

My sincere thanks to Gilad.

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Gilad Janklowicz is one of the world's most popular fitness personalities. As a pioneer in the fitness industry he has helped millions to stay fit with his popular TV fitness shows 'Bodies in Motion', 'Basic Training the Workout' and 'Total Body Sculpt with Gilad' and with his gold and platinum instructional home fitness DVDs and videos. More about Gilad here

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