Warren, Buffett: Six-Pack Abs in Just 60 Days? New research shows it can be true!
Celebrity trainers warn: ’Without a well-developed midsection, you would bend like a twig when doing everyday tasks like lifting a toddler or carrying groceries.’
LONDON, ENGLAND/NEW YORK, NY (SEPT. 5, 2008) Whether you are famous actress Lesley Ann Warren, talented singer Jimmy Buffett, celebrity chef Wolfgang Puck, Pulitzer-prize winning author David Sedaris, California governor Arnold Schwartzenegger, mild-mannered talk show host David Letterman or Jimmy Kimmel, rising screen star Joel Haley Osment -- or even if you are just uniquely yourself and no one else -- new research from a university shows that you too can have power abs in just sixty days using a radical program that attacks the belly of the beast.
And that’s guaranteed. Just a few medicine-ball hip trusts, cable reverse crunches and weighted-plank dragon flags stand between you and the abs you have always desired so that whenever you take off your shirt, your six-pack will be clearly visible.
’It’s used by many stars,’ says Jan Dapitan, a muscle and fitness trainer for numerous trim celebrities, including Paul Rudd, Luke Wilson, Salma Hayek and Steve Carell.’The Power Abs Program’s focus is not only to streamline your waist by getting rid of the excess but also etch in deep abdominal muscle. The key to such a look is a low-fat diet -- that, you knew! -- and training your abs with weights, which you may not have known.’
According to Dapitan, powerlifters and strongmen have incredibly developed rectus abdominis, external obliques, and the deeper internal obliques and transverse abdominis -- and so should you!
’Like a powerlifter, you want strong abs,’ says Dapitan. ’Without a well-developed midsection, you would bend like a twig when doing everyday tasks like lifting a toddler or carrying groceries.’
But ripped, powerful abs seems like an oxymoron, right? Not with the Power Abs Program! Unlike most trainees, powerlifters don’t do endless reps of crunches. Quite the contrary! They perform weighted ab exercises and manipulate their reps and sets to work on strength and endurance. When you want to build bigger biceps, or develop a chiseled chest, you cycle exercises, weight and reps.
For some reason, though, the average person probably trains abs differently, mindlessly crunching his or her way to nowhere.
’But make no mistake,’ says Dapitan. ’The abs respond like any other muscle group. They require variety in exercises, reps, rest periods and use of weights. That last part is how the Power Abs Program differs from most conventional midsection philosophies.’
Each two-week phase of the six-week program has one core, one oblique, and one upper- and lower-ab exercise to attack your midsection from every angle. With this plan in hand (along with the accompanying diet on page 124), you’ll develop abs worthy of both a powerlifter and a bodybuilder, allowing you to be uniquely you.
But before you can show off a set of trim, muscular abs, you need to develop muscle fibers that are worth seeing. Perform this workout twice a week at the end of any other bodypart training routine. Rest 2-3 days between the two ab workouts to allow the muscles adequate time to recover.
PHASE 1 (WEEKS 1-2)
Train with heavy weight and low reps to build up your abs and make them stronger. Contrary to popular belief, training with high reps isn’t the best way to increase ab mass or strength. The abs are like other muscle fibers in the body--to make them bigger, use heavier resistance with a low-to-moderate rep range.
PHASE 2 (WEEKS 3-4)
This phase emphasizes circuits with no rest between sets to start building endurance and intensity as well as add some variety to your routine.
During this phase, perform the exercises in a nonstop circuit. Do two circuits the first week and three the second (this is also known as a giant set). Perform this workout three times a week at the end of any routine, resting at least one day between ab workouts.
Do not rest between exercises within a superset, but rest one minute between supersets. Perform two of each superset during Week 5 and three of each superset in Week 6. Do this workout three times a week at the end of any routine, resting at least one day between ab workouts.
PHASE 3 (WEEKS 5-6)
Perform supersets that hit all abdominal muscles for complete development of strength, stamina and mass. Supersets keep intensity high while you focus on each of these three aspects of muscular recruitment.
CORE LOWER ABS
Exercise-Ball Rollout on Incline Medicine-Ball Hip Thrust
Weighted Plank Dragon Flag
Woodchop Cable Reverse Crunch
UPPER ABS OBLIQUES
Standing Cable Crunch Decline Russian Twist
Dumbbell Crunch One-Arm Deadlift
Medicine-Ball Crunch/Throw Standing Cable Oblique Crunch
EXERCISE SETS/REPS OR TIME REST
Weighted Plank 2/30 sec. 2 min.
One-Arm Deadlift 2/6 reps (each side) 2 min.
Medicine-Ball Hip Thrust 2/8-10 reps 2 min.
Dumbbell Crunch 2/6-8 reps 2 min.
EXERCISE SETS/REPS REST
Exercise-Ball Rollout 2-3/10-15 none
Dragon Flag 2-3/8-12 none
Standing Cable Crunch 2-3/10-12 none
Decline Russian Twist 2-3/8-10 (each side) none
EXERCISE SETS/REPS OR TIME REST
Weighted Plank 2/30 sec. none
Woodchop 2/15 reps (each side) 1 min.
EXERCISE SET/REPS REST
Standing Cable Crunch 2/6-8 none
Cable Reverse Crunch 2/6-8 1 min.
EXERCISE SETS/REPS REST
Medicine-Ball Crunch/Throw 2/20-30 none
Standing Cable Oblique Crunch 2/20-30 (each side) 1 min.
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Phone: 212 366 5055
- Contact Information
- Jan Dapitan
- Associate Director
- Power Abs
- Contact via E-mail
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