Category: Fitness

   Since my last post was very serious, I had to approach the next topic with a different attitude. It is the least necessary but the most sought after and the most noticed by both sexes. It is the hardest to get  (calves are a close second ) yet most want them. It is abs , the six-pack, that ripped midsection. There are tons of guys with huge chests and arms with big bellies.  Some are hard as a brick wall but round and protruding, killing the aesthetic look.

   Now the most common cliché, which is 100%  true is, abs are built in the kitchen. Your diet is the determining factor in the amount of definition on your body.  There are skinny guys with little muscle development who are ripped when they flex. But in order to put on size and strength , you need to put in those calories. And if you don’t have a high metabolism , do lots of cardio and follow a strict clean diet, it won’t matter. You can have the strongest abs, with the hardest development and it may never be visible. Or what is even worse, you can flex and look great , but relax and be soft and stick out.

   The big dilemma with abs are , deep defined cuts aren’t a show of strength or power, like other muscles. The true strength of abs is the abdominal wall. If you look at fighters, who unquestionably have to have the strongest stomach , they aren’t slim and cut like a bodybuilder , but solid and may even stand out. the cuts and definition isn’t from the ab work , but from the stamina training and cutting weight. Deep cuts, obliques and serratus development mean nothing if they can’t absorb strikes for possibly 30 minutes.

  Yet everyone admires that six pack.  Womens eyes open wide when a model or their favorite pretty boy actor shows off that stomach. Military screams “Stomach in chest out ” ! I work my stomach a lot, part as a martial artist and part for the look ( a big part ), so whenever I talk about my scars ( last post ) , I always show the one on my stomach. It always gets a reaction because I can show off and get the sympathy at the same time ( whatever it takes ! )

   So is it important to have a six pack ? The simple answer is no. However that doesn’t mean be soft and pudgy. Develop a hard flat stomach and if you are genetically gifted ( the other cliche ) it will come. Like bicep peaks, some have it and others no matter how hard you try , just don’t show. That doesn’t mean either are impossible, but you have to dedicate a lot of time and effort , to the point of obsession.

    One of the main things I do to achieve this look is to keep as much tension as possible on my stomach. Whether working out or just sitting around. Isometrics are a big part of my workout, as a bodybuilder and a martial artist. That tension keep the abs in a tight hard state as much as possible. It maintains the flatness while I do my crunches and hours later ( even after my many mugs of Bustelo). While you are sitting, whether in your car or anyplace,  suck in and flex your stomach hard and hold as long as possible. An old school strongman exercise is the vacuum. The would suck in their stomach so hard the ribs would stick out. The classic physique was broad shoulder, small waist. If you see the recent Mr. Olympia competition, they all have big, ripped, protruding bellies. Not the look most want to achieve.

     But wide shoulders and a solid waist will always look good with whatever your style is because your selection is now limitless. You don’t have to worry how clothes will appear on you because you will now shape the clothes. And when she sees how good you look in those clothes, and you feel as positive and confident with your physique, you won’t be wearing them much longer !

  While any exercise program is useful, one has to have a goal to truly maximize the effort. The first step of course is to actually get up and move. In this case a basic fitness program will do . but eventually you will progress and need to refocus. Which is also what anyone who is active and even works out somewhat has to consider. The new man we are creating has a physical presence that draws respect and attention, from both men and women. So just getting in shape is ok for the average man, but we are seeking beyond average , common, boring. The new body we are creating has a dual purpose, one is to show the world, and more important to fortify your own image of who you want to be. As you develop that body, your confidence grows also. Changes in your posture, energy and aura develop with your muscles.

  With modern science we can now totally construct the body we desire. We can build , mold and sculpt our physique to practically the exact form we want, within our physical and genetic limits. Where you are weak, you can now strengthen. Your fat or soft areas can now be reduced and develop the muscles associated. We are all bodybuilders, from the moment we start feeding ourselves. Now if you choose to eat poorly and not exercise, that is the body you are building. But now with a goal, a vision, your body image is a real attainable goal that you should be focused on. And as your body progresses, so will your pride, confidence and masculinity.

The hardest part of any program is the diet. You can exercise for an hour and it is done. Sleep is more of a scheduling process but nutrition is a 24 hour issue. Now you are eating with a purpose, not just getting 3 meals in a day. What your goals are determine your diet. Your protein, carbs and fat intake will affect the results you are looking for. But so will the snacks and other temptations available. However it is not as complicated as people scare themselves to believe. Magazines and YouTube have lots of programs designed for people losing weight, gaining muscle, get shredded and all other body sculpting. But for the average guy, counting calories to the extreme, measuring every item is not necessary. What you have to make sure is that you always eat clean ( natural unprocessed ). Preparing your own food leaves no room for error, guarantees the quality of your meals and most important, doesn’t allow bad foods to sneak into the menu. The same goes for your snacks. When you have your snacks with you , it keeps all salty , sugary foods away. Yet if that is your desire, you must find healthy alternatives that satisfy, not sacrifice. Those harsh diets are for professional athletes who have nutritionists, not a working man who has to live a normal life. Replace candy with grapes, raisins cherries, strawberries. Approach your new diet from the point of view of looking for what you can eat, not what you can’t. Try not to leave many meals in the hands of others because there is where you can fail.

However don’t go crazy if there is a day that you don’t have the dinner according to plan. Or you go out to lunch and eat like everyone else. One bad meal will not affect your goals. The same way one salad does not make you a vegetarian. But never forget you had many years of cheat meals which you are now trying to correct. So while we have to be realistic about how strict we are with ourselves , there has to be total dedication in order to succeed. And once committed to the process, all other aspects of your growth to being the man you are creating will all be attainable.

There are small quick adjustments you can do to improve your image. It’s not a quick fix but it is the beginning of the correct path you need to improve. The purpose of this isn’t to fix but a quick band-aid. One of the most common flaws of most men is their posture. Whether it’s from sitting for hours all day or just a tired, too relaxed slouch it is a poor reflection of yourself. It makes you appear smaller, weak and less masculine. All things you definitely do not want men or even less women to think about you. With a jaw line horizontal to the ground, shoulder squared, chest out ( not protruding however) it gives the image of a strong , confident man. When that man walks in a room people notice, not flashy or exaggerated but respected for who he is , even if nobody knows who the hell that guy is. A good firm handshake always gets a great reaction from men and even women since that is also uncommon today. Not that insecure challenging crush but a strong, firm held a second or two longer than normal always gets a positive reaction. But what really creates a great image is a focused gaze. Not a psychotic nonblinking stare but 100% interested, paying attention to all details . When you start looking away, darting your eyes all over it comes off like you are scared, uncomfortable and weak. Women love to test you and try to read you by your eyes , especially where  and when you look away. Fighters walk straight at each other before the fight to intimidate and show no fear just before the bell rings. While your battle may not be as dangerous, you are being judged and evaluated especially at first glance. With just these few fixes you can create a strong positive masculine image.

The secret to strength training is no secret. We all know what needs to be done to lose weight and or build muscle. Eat less and exercise is basically for weight loss, and eat ,exercise and rest build muscle. All new programs are just different packaging of same old concepts. All new exercise machines are just modern ways to provide resistance, which is all we ever needed to build muscle. We are so caught up in the newest and easiest way to getting and in shape that we have overlooked what has always worked for hundreds and even thousands of years
As time went on, our concept of power and strength changed. Originally strength started as function but later became sensory. We saw pumped up bodies, are entertained by over developed athletes. But for the common man strength and muscle never changed.