Abdominal Training: Inside and Out

By George A. James

About The Author

George James currently resides in the DC Metro Area with his wife Carol, dog, and fish. He has been involved in the fitness industry for 12 years as a personal trainer and group exercise coordinator. Published works include health articles for Infuse, a young adult Christian magazine, Milo, and two books entitled Can God Smile and A Father and Son Book of Poetry and Prose. Besides emphasizing a strong abdominal wall, he has also participated in weightlifting, powerlifting, and all around lifting competitions since 1996. George was a graduate of Slippery Rock University with an exercise science degree, and has various certifications through the National Academy of Sports Medicine, Kettlebell Athletics, and the United States Olympic Training Center. He also serves as a third class petty officer corpsman reservist and currently does drill at Andrews Air force Base in Maryland. In his spare time he enjoys dancing with his wife, walking his dog, exercising, reading, fishing, shooting his 9mm beretta, and being a positive influence in the universe.

• Language: English
• Publisher: Xlibris US
• Release date: Oct 22, 2012
• ISBN: 9781479727032

Book preview

Copyright © 2012 by George A. James.

ISBN:                  Softcover                  978-1-4797-2702-5

            Ebook                         978-1-4797-2703-2

All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.

To order additional copies of this book, contact:

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1-888-795-4274

www.Xlibris.com

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123710

Contents

A Note From The Author

Acknowledgements

Dear Reader

Abdominal Training: Inside and out

Introduction

An Important Segment of the Core

Chapter 1 — Quality Nutrients=Quality Body

A Brief Lesson in Nutrition Science

Chapter 2 — Other Important Nutritional Considerations

A Word on the Food Guide Pyramid

The Liver is the Key

Toxins to the Liver

Chapter 3 — Food Allergies/Intolerance

A Significant Research Study

Metabolic Inefficiency

Evidence of Food Allergy/Intolerance

Chapter 4 — The Relevance of Lifestyle

Stress

The Critical Adrenal System

Sleep Heals

Chapter 5 — Let’s Start at the Very Beginning

Getting More Intense

A Word on Traditional Crunches and Sit Ups

Chapter 6 — Stable and Able

A Note on Breathing

Ball Exercises

Ball Training with Rotation

Side Plank Series

Travelling Planks

Chapter 7 — Abdominal Training: An Integrated Approach

Chapter 8 — Fierce and Ferocious Abdominal Training

Chapter 9 — What Is Abdominal Training?

Different Strokes for Different Folks

A Complete Perspective

References

Whatever your hand finds to do, do it with your might; for there is no work or device or knowledge or wisdom in the grave where you are going.

Ecclesiastes 9:10

A Note From The Author

With any piece of work, however it is devised, there is always an origin of how it came to be. When I was in grade school my dad wanted me to run the Great Race in Pittsburgh, PA. He helped me formulate a running schedule for my training. We ran together three or four times a week altering the mileage for each run. From this life experience a seed was planted. Through my adolescence and into adulthood I continued to exercise and train my body and be captivated and thrilled with the beauty and goodness of physical movement. I participated in sports—some for only a short period and others for a longer time. From Slippery Rock University I earned a degree in exercise science. However, much of the more helpful and meaningful things I would learn about physiology and training came from various certifications and personal study and research. Through it all I have sought to continue to learn more about how the human body can improve its functions through exercise, sound nutrition, and healthful lifestyle practices. The area that has fascinated me the most is the abdominal musculature. I think this is because the abdominal wall relates so poetically to virtually all movement and good health. It is more than the look good muscle area the world seems to crave. For the past dozen years as a trainer I have learned the critical value of this region of the body. It is one of the key foundational points in the programs I design. The book you are about to read and hopefully find as a valuable reference will provide the reader with tools of knowledge to build the strongest and healthiest abdominal wall possible. Like anything else all knowledge and information is not attained by anyone person or in anyone place. The information herein is a conglomeration of things I learned, studied, and experienced. A reference section is also provided for the reader to gain more understanding and information on the subject. The book is written in such a way that the reader can gain insight into all the variables that can affect abdominal training. I try to take a trainer’s perspective in this writing. A trainer deals with all sorts of people at many levels. You the reader are a wide population. This book is for everyone no matter who you are or where you need to begin. In the exercise portion I begin with remedial exercises but like the nature of physical training, progress into more advanced exercises. Read, review, enjoy, and build a great abdominal wall and a healthy body. May you be enriched and blessed by sincerely applying the knowledge of this book.

—George A James

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Acknowledgements

A sincere thank you will always be one of the best things to say and share with others. First, my wife Carol played a constant supportive role in this endeavor. She provided feedback, encouragement, and helped me spruce up areas of the book. My parents have always been on my side in virtually everything and all I have tried to accomplish. This book is no exception. Another thank you belongs to Caine Wilkes. Caine did the illustrations of the abdominal muscles and the psoas major. Caine’s work helped bring the text to life. My friends Bonnie Livingston and Scott Levy also played a supportive role in this project. Thank you both. Dr. Gideon Orbach was helpful in providing insight for the text that went along with the muscle pictures and for the first chapter. I would also like to thank the people of Xlibris publishing for their interest in my work and getting me on track for publication. Above all others I thank the awesome creator who has designed the human form in all its intricacies and splendor. Thank you all for your time and support. Whether large or small, it meant so much to me.

Dear Reader

Please be advised that YOU and not the author of this book are responsible for your body. Exercise can induce soreness, stiffness, and injury. The author is not responsible for these items that often occur when taking on an exercise regimen. Give an honest assessment of your current abilities and seek direction from a doctor or therapist as needed.

Abdominal Training:

Inside and out

Introduction

In the world of exercise and aesthetic beauty there are few areas that receive more attention than the abdominal region. Now, the attention given this area is appropriate because of its significance. However, the attention is usually because of how one appears outwardly or how they might appear. But what is happening on the inside—this is the key ingredient that is neglected. I’d like to illustrate in this way—a few years ago there was a woman who died very young. She was one who enjoyed bringing attention to herself. Whether it was modeling for Playboy magazine, exalting herself with make up, expensive clothing, and jewelry, having her own reality show, or making outlandish comments in various interviews for her it was the outside that was important. But when she died at the age of 39 the autopsy later revealed that on the inside her body was infested with eleven different prescription drugs that poisoned her. Ultimately, it didn’t matter. All of her focus on her outward exterior did not matter because on the inside she was poisoned by drugs that consumed her life. Sadly, she struggled in vain to create a beautiful projection on the outside, but what she really needed to do was focus and understand what is happening on the inside. Likewise, in the world of abdominal training, for one to attain the most optimal results, it must be understood and practiced, that abdominal training, most assuredly, is inside and out.

The abdominal muscles are an important component of the core. Often, they are referred to as the core, but the core can certainly consist of more than the abdominal muscles. Of course, the rectus abdominis, external oblique, internal oblique, and transverses abdominis have a renown place in the anatomy of many. They are commonly associated with vibrant health and a good looking physique. An attractive appearance and healthy abdominal