Sunday, June 22, 2008

Revealing your hidden '6-pack set of abs'...

Howdy fellow road warriors, pilots, and fitness-lovers:
 
Today's post I want to share with you a personal coaching consultation I just did with a fellow sailor who is totally fit, runs faster than you or I do, but yet can't seem to reveal or uncover his '6-pack set of abs'.  Frustrating for him and many of you can probably relate.  But I gave him some seriously critical tips, he had been missing.  Check it out below:
 
From Jeff: "Max... I'm 6'1" and weight about 172.  My muscles are really starting to grow now and it has become noticeable (friends are starting to mention it).  My real challenge though is trying to see the Abs that I work very hard to have.  I have literally NEVER seen my six-pak.  So, I'm asking your for help - please!  Do I need to lose a bunch of weight - I mean what is the secret to obliterating that last bit of fat hiding my abs?

    I've done two cycles of the 6-OXO you recommended and that stuff is awesome!  I really noticed the difference and the growth.  I also take in a lot of protein and use Hydroxycut Hardcore in the a.m. and p.m., along with a huge regiment of vitamins.

    Anyway, I know you are a busy man and if I don't hear back, I understand.  I'm just thankful that you are out there as an inspiration.  I wish you the best with your career.  Take it easy." - Jeff

My response to Jeff:

Dear Jeff:

Thanks for compliments and for checking out my site.  Always good to hear from a fellow sailor.  I miss a lot about those days.  Being an airline pilot is simple, liberating schedule, and lots of free time, but lacks the camaraderie.
 
6-OXO is a great natural testosterone boosting/estrogen blocking supplement, unregulated by the FDA, and SAFE, that we are lucky has not been pulled from the market.  Can really help us as we age past 40 and hormone levels start to taper off.  Expensive though, but try supplements.net
 
I get people in your situation all the time who can't seem to reveal their 6-pack and get rid of that last layer of subcutaneous fat covering them.  As you must be well aware, though the '6-pack set of abs' is the international benchmark of health on all of the fit-mag covers, it really is more about aesthetics and looking great in a swimsuit.  Most people with 6-packs are fit, but you can still be exceptionally healthy and fit and not have a 6-pack!
 
In my opinion to begin revealing your 6-pack you need to get your body fat percentage down to the 8% or under realm, and then, depending on your anatomical muscle structure, you will more or less start to see your abs.  What I mean is, encapsulating every muscle belly is a layer of fascia - that actually makes the muscle stronger - the fibers can flex against the fascia like snake skin - but the this same fascia which protects and strengthens our muscles, can also obscure them! 
 
Also, most athletes, and even fitness models, don't truly have cover-model abs all the time, UNLESS they are FLEXING them, at least a little bit.  So as vain as it sounds, that means ALWAYS keeping your abs engaged...especially when your shirt is off.  Engaged means, partially sucked in and partially flexed.  This becomes subconscious after a while, and is not just vanity - it supports your low-back and posture and gives you a stronger core!  At first it takes some coordination and some thought, but after a while it becomes natural, and over time your abs become stronger as a result.
 
To get your body fat down, keep doing what you're doing:  weight-training, cardio, nutrition, supplements, meal-timing.
 
Perhaps add more cardio, and lower your rest interval between sets to one minute or less during weight-training.  Increase rep-range to 10 to 12 upperbody, and 15 to 20 for lower-body exercises, to help stimulate Growth Hormone, which is a major contributor lean-body mass. 
 
Perform cardio on an empty stomach with some caffeine, up to 200 mg prior, and/or green-tea extract.
 
Replace 2 to 3 meals/snacks each day with pure powdered protein supplement, mixed with only water.
 
Do isometric flexing each night when you get out of the shower in front of the mirror for 15 minutes, really zeroing in on flexing your abs.
 
These tips should help.  Keep me posted.
 
Sincerely,
Max
 
Max Wettstein
Airbus 320 Captain
JetBlue Airways
858-472-1884 Cell
760-944-1884 Fax

From: Jeff Galli [mailto:bigranchdog@yahoo.com]
Sent: Sat 6/21/2008 08:54
To: Max Wettstein
Subject: HEY FROM A FELLOW SAILOR IN MONTANA

Max,

    First off, thanks for your awesome website and all the info you provide from your research and experience.

     I'm Jeff Galli and I just retired from the Navy last year.  I lived down in your area for about 10 years of my career, mostly Coronado.   I did the maiden voyage aboard the Abraham Lincoln while attached to VF-114, The Fighting Aardvarks.  At my final duty station, PSD Monterey CA. I was the OIC (CPOIC) of the PSD.  Great place to live and work!

     I owned a Health Food Store prior to joining the Navy and once in the Navy, that's when I really started getting into shape via running (I was able to score an Outstanding on every PRT) and working out. 

     I'm 6'1" and weight about 172.  My muscles are really starting to grow now and it has become noticeable (friends are starting to mention it).  My real challenge though is trying to see the Abs that I work very hard to have.  I have literally NEVER seen my six-pak.  So, I'm asking your for help - please!  Do I need to lose a bunch of weight - I mean what is the secret to obliterating that last bit of fat hiding my abs?

    I've done two cycles of the 6-OXO you recommended and that stuff is awesome!  I really noticed the difference and the growth.  I also take in a lot of protein and use Hydroxycut Hardcore in the a.m. and p.m., along with a huge regiment of vitamins.

    Anyway, I know you are a busy man and if I don't hear back, I understand.  I'm just thankful that you are out there as an inspiration.  I wish you the best with your career.  Take it easy.

Jeff

    


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