Swim with the Fishes: John Berardi, one of the premier sports nutritionists, has recently discussed some research in which fish oil supplementation has produced dramatic results in individuals. Taking 1 to 3 servings of fish oil per day, can increase metabolism, decrease body fat percentage, and actually increase lean body mass. These results were produced in sedentary individuals.

Cinamumumm......: Thomas Incledon, another renowned nutritionist and researcher, recommends adding 1 teaspoon/day of cinnamon to your diet to help control blood sugar levels. Cinnamon is supposed to slow the entry of glucose into the bloodstream and limit the possibility of a large insulin spike. Basically, this is going to help you control your appetite and curb the ravenous sugar binges that can occur when blood glucose hits rock bottom.

Timing is Everything: Something I have found to be effective is to center your carbohydrate intake around your training time -- before, during, and after -- and limit your carbohydrate consumption during the rest of the day. Now, by no means I am advocating a "low carb" nutrition plan. What I am saying is to make an effort to strategically consume your carbohydrates at a time when your body can most efficiently put them to work for productive proposes, and that just happens to be before, during, and after your resistance training sessions.

Its an Uphill Battle: I strongly recommend performing some interval sprint training 1-2 times per week. This should help you with the extra energy expenditure needed to drop body fat and also be the most time efficient way to produce results. Plus, when is the last time you saw a sprinter with a "troublesome" lower body composition? I recommend hill runs because they will also help you to perfect your running technique. Try to find a hill that is 15-30 yards in length for your runs, and perform 5 to 10 runs with a one minute rest in between each run. If you have never experienced this type of training, I strongly recommend that you take a very conservative approach and progress slowly.

Summary

1. Train with large multi-joint movements (i.e., squat, deadlifts, over-head press, etc.).

2. Train with a weight that is 80-95% of your 1 RM. A good rule of thumb is to use a progressively more challenging weight.

3. Use a lower number of repetitions (2-6) and a higher number of sets (5-10).

4. Consider supplements of fish oil and cinnamon.

5. Try timing your carbohydrate intake around your training sessions.

6. Add in some interval sprints for efficient anaerobic training

These should help get on track towards getting that 'lower' abdominal area nice and lean.

Enjoy!

Copyright (c) 2008 Anderson Training Systems

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