abdominals, balance, Body shape, bodyweight, choices, diet, Energy, fat, shape, waist

How to get a 30” (77cm) WAIST.

Less abdominal fat is not only poses less health risks for you, it gives you a more aesthetically pleasing physique.

Maybe not every man desires a good ‘set of wheels (gym lingo for leg muscles).

Maybe.

Maybe not every man desires big pecs (gym lingo for Pectorals or the Chest Muscles).

Maybe.

Maybe, just maybe, not every man desires manly shoulders and massive guns (gym lingo for biceps/triceps or arms).

Maybe.

Maybe not every man desires a massive back.

Maybe.

However, I’m pretty sure every guy reading this, dreams of or at least dreamt of having a small, chiselled waist. What society commonly refers to as the “6-pack!”.

Even before we discovered that specific exercises could give you a small waist, there were some men but mostly women trying to make their waists smaller by diet alone. People today, still do. Look around you, what do you see? Men (of all ages) are afflicted with a big gut with waists in excess of 36″ because of lifestyle choices. This not exclusive to men as a lot of women tend to accumulate fat around the hips and thighs.

Women reading this can recall that their Great Great Grandmothers were squeezing themselves into reinforced corsets resembling straight-jackets. All for the purpose of getting that ‘hour-glass’ figure.

That way of doing things did achieve the desired effect in clothes. But, what happened when off came the beautiful dresses and corsets?

BLURP! Let it all hang out!

Gone was the beautiful, small, tight waist and … in place was a spare tyre that Michelin Tyres would be impressed with.

It is the same for a lot of men.

Unfortunately, with our gluttonous lifestyles in the modern world, where every person is ‘hungry for more’ in every aspect of their lives, walking around with an extra spare tyre is the norm. This usually affected men after 30 but these days we see younger men and women suffering from this phenomenon.

The “love handles’ as they are affectionately referred to is lugged around with them. Usually deposited around the waist-line.

If you’re a man, do you like carrying this extra weight around with you every single day? Be honest now? Apart from the increased health risks you become increasingly self-conscious of the layers of ‘smoothness’ accumulating around your waist. Not a desired look, I would imagine.

I’ve always said it is body-shape, not body-weight that matters. Are you an apple or a pear shape? You see, although being fat is an important health risk, where you carry your fat is even more important!

A smaller waist improves your shoulder-to-waist ratio and so gives you more of the elusive “x-frame”

Men and women need to be more concerned with the ‘waist-to-hip’ ratio. Excess abdominal fat carries with it a higher risk of insulin-related metabolic problems: high blood pressure, elevated cholesterol, heart disease, and diabetes amongst others.

One other great thing about getting a tighter mid-section is that you improve your overall body-shape, moving towards the elusive “x-frame”. Smaller waist makes a man’s shoulders appear bigger and overall appearance more aesthetically pleasing.

So, you can see, by shooting for a slimmer, tighter waist, you are improving reducing your waist:hip ratio and hence reducing your overall life risks but also making yourself look more attractive. Full-stop! Aiming for a 30” waist is very important, don’t you think?

Here’s are a few of my 30” Waist 101 tips for getting started. The tips here should help men aim for a 30″ waist and women a 23″ waist. Possible? Of course it is! :

Steve Reeves – the Hollywood “Arnold before Arnold” came along. The original muscle movie-star.
Steve Reeves, a Mr America & Mr Universe winner.
He had coat-hanger-straight-shoulders, trim waistline and diamond-shaped calves and topped it off with rugged good looks and perfect hair do.
He went on to start in Hollywood blockbusters like Hercules and Morgan, the Pirate.
To this day, Reeves is held as the archetype for the aesthetic physique.

 Who can get abs?

Almost anyone can get rid of their spare tyre around their waist if they had a strong desire to do so and acted on a good quality body re-engineering plan. I’ve had abdominals and a tight mid-section even before I set foot in the gym

Obviously, some people will find it more difficult than others. Of the three body types – ectomorph, mesomorph and endomorphs, the endomorphs find this task more difficult than the other two. I fall smack-bang in the middle, I’m a mesomorph and then the guys and girls on the other end of the spectrum, have a skinnier, more lighter frame – the ectomorphs.

So, to put simply, anyone and everyone can have a tight mid-section if they really desired one.

 

Do you need to do a thousands of sit-ups to get a 6-pack and 30” waist?

Short answer: No, you don’t.

However, remember, abdominals are muscles, just like triceps, biceps, pecs and lats. As such, they have to be developed with just as high an intensity in your training as you do the others.

Sure, I may have been blessed with a narrow waist, but that never stopped me from giving 100% effort to perfect my mid-section.

I do two exercises and 3 sets of each of them for 10 reps each. A total of 60 very focused, quality reps. So here it is for those of you that like numbers:

Exercise Sets Reps Alternative Exercises
Hanging leg raises 2-3 20 – 30 Twists
Bench crunches 2-3 20 – 30 Hanging knee raises
 

 

It is a good idea to change exercises as often as possible. As the great 8 x Mr Olympia would say, “Don’t whip a tried horse!” meaning, you can’t make progress if you are pushing your body too hard or too fast.

 

What type of exercises is suitable to have a small waist?

Right from day one, I have always done two abdominal/waist exercises as main-stay: the bench crunches and the hanging leg raises. I’ve always split my abdominal workout into two distinct phases – the upper abs and the lower-part.

I like to keep things simple. Steve Reeves found the crunch as his best exercise for a good mid-section as well. The best results are gained when you perform the crunches with focused attention.

Another very important thing that I do to keep my waist small and tight is that I do not add any additional weight when working my mid-section. Why would anyone do that? Adding weight would increase your waist width, as abdominals, like any other muscle group would increase in size, wouldn’t it?

Steve Reeves had such a tiny waist that he would look great from every angle.
I just love this pose from the Master Poser.

What’s the best time of day to work your mid-section?

Any time of day is ok.

However, I find the mornings to be the best time when you are on an empty stomach (before breakfast).

What equipment would a beginner require?

You don’t need any special equipment as on a more basic level, you can do the exercises I have always done on the floor or on a bench.

Most gyms have a chin-up machine where you could hang from while doing leg raises.

How long will it take to get a 6-pack and a 30” waist?

That would depend on two things:

  1. How much fat or spare tyre you’re carrying around your mid-section at the beginning of your journey.
  2. How strict you are on your nutritional plan

What diet will give me a 30” waist?

By now, every Tom, Dick & Harry out there is a personal trainer and/or some so-called ‘Expert’ could tell you a little bit about losing fat. One of the popular paths people go down is that of ‘low-carb’ diets.

Admittedly, these are quite effective.

They virtually guarantee to help you get lean, however, they can backfire if you don’t understand the right way to apply the low-carb format to training, protein intake and other important variables that will help determine your success in getting rid of the beer gut and keeping it off.

Another angle of the tiny waist of the Amazing Legend that is Steve Reeves.
Steve Reeves had a 29″waist. He also had amazing proportions and was “Mr Balance & Symmetry”. His neck, calves and arms all had the same measurements: 17 1/4″ exactly.
He was the original Sultan of Beauty (Balance & Symmetry)

Here are my Top Five Diet Tips to losing your gut:

  1. Reduce your carbs by half. This would allow you to lose between half a kilogram and 1 kilogram per week.
  2. Reduce portion size. This is a good one especially if you are fuzzy on how many grams of carbs you are currently taking. Take the path of least resistance and simply cut your portions of carbs in half.
  1. Bump up your protein. That will be good for muscle fuel during your workouts.
  1. Cheat with vegetables. Great way to offset the cravings and feelings of deprivation.
  1. Drink adequate water every day. Water helps you lose fat. Period!

Learn patience.

One thing I have learned about building muscle and about many things in life – you can’t rush it. You need patience. You’ve got to put in the work, the effort. Hard YAKA … eat … rest … recover… Grow.

Repeat.

There is no reason for you to over-train in pursuit of a 30” or ripped abs. Leave your ego at the door if you want to build muscle and a balanced aesthetic body.

I’ve always believed in patience and doing things right, from the start and doing it right, not some of the time – but, ALL THE TIME!

Follow my advice and you’ll walk a straight-and-narrow path towards a 30” waist but more importantly, a physique-building success. Right now, I boast a <32″ waist, on a good day, <31″. This does not happen by chance. I put in the hard work, the hard YAKA. Just like you need to as well.

Change your way of thinking. Adopt the new habits necessary on a daily basis and stay focused on your end goal whilst enjoying the journey there. You will get there. Believe.

Make that decision today.

Make the decision to help the most important person in the world to you: YOU.

Don’t just get fit, get a physique!

 

Ahoy until next time,

The old Captain Viking Pirate … & his thoughts on getting a 30” waist or 6-pack!

My number 1 body builder/body engineer ever!
Mr Bob Paris.
Simply wow!
For more than 30 years, the public waited for the second coming of Steve Reeves.
It came in the form of Bob Paris.
No one has carried that torch in recent years. Flex Wheeler has come close but even his physique has flaws.
My pick is Shawn Ray.

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a better life, abdominals, action, adaptation, attitude, awareness, balance, better choices, body, Body shape, caring, change management, choices, decisions, diet, eating, Energy, examined life, Fitness, game of life, Goals, habit, habits, happiness, Imagination, life, long-term perspective, long-term strategy, mind, muscles, needs, perseverance, perspective, planning, respect, self, self improvement, self-respect, synergy, you, your life

Eating right actually takes less time than you think. Tip #1 in my Top 8.5 Tips to Eating RIGHT.

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Yes, you read that correctly.

In my experience, eating right can actually save you time. Save you life.

It is winter in this part of the world (I’m live in the beautiful city of Sydney, Australia). Stop, project less than 12 weeks from now, when the next season arrives – ahhh, Spring. Picture this: people are getting out their spring/summer clothes from the cupboards and are feeling a little down because they can’t squeeze in to them like they remembered they did last year. It can be quite de-motivating for some. Maybe – you?

In this first blog of an 8.5 Reasons why Eating RIGHT should not take too much of your time.

My Tip # 1: Never Skip Breakfast!

In one of my earlier blog, I state that imagination is key to the achievement of any worthwhile goal or goal you place value on . So, if achieving a bore sculptured physique, I believe that when setting your goal, of body re-shaping, you need to learn to use your imagination. Yes, use your imagination to visualize (now) how you would like to look by summer. This is a very important step – ‘seeing’ yourself as you imagine yourself to be. Having a clear understanding of your destination (refer to earlier blog:Don’t be a rudderless ship).

The more vivid the picture of your destination is in your mind and the more it connects with your heart, the more drive and focus you will muster. And, with the help of “Coach Mo” (incidentally, that little voice on your shoulder, we can call Coach “Mo”)  to start your steam train again …. Hoot … hoot … slowly towards your goal). Just like a steam-train, getting started in your body transformation goals, getting those wheels cranking  at the beginning of the journey is the difficult part.

But when you pick up [Mo]mentum (Coach Mo), you, just like that steam train can smash through whatever obstacles that lay in your path. To smithereens! Because you have Big Mo (momentum) on your side.

Here we go again.

Its easy to put off things, to procrastinate. Don’t. Don’t leave it for September, it will be too late. That’s when the majority of people start panicking and joining gyms. Start now. Find your plan (or get help from the relevant professional) and work your plan. You don’t want Spring and then Summer time and Christmas to roll around and you not feel happy about the way you look in you clothes, now, do you? Or you can just buy bigger clothes to hide it all.

Up to you.

You’re the Captain of your ship through the seas of Life.
Set you goal towards being your BEST and put a quality plan in place (includes your health & overall well-being) and set sail …
Towards your destination.

I have said this before: no matter what your exercise goals are, eating healthy (well-compositioned meals), can help you achieve them faster.

And right now, time is ticking and time is your friend as we have just started Winter and have a little under 10 weeks to Spring. But, the question you’re probably thinking is how are you supposed to spend time preparing healthier meals. You barely have enough time to hit the weights, how are you realistically supposed to find time to watch what hits your plate? Right, I hear you …. that is why I wrote this blog to convince you to help you, help yourself more effectively.

Eating right is actually easier than you think.

How so?

Well, in my more than two decades in the health and fitness industry and helping hundreds of people around the world. It is one truth I have discovered. They have learned that, too. You can save more of your life. Here’s how …

I believe that spending a few minutes a day making the right decisions about your nutrition could save you from spending twice the time in the gym or four times as much time on the treadmill or aerobics. How so, Paul, you may be asking? I don’t have the time, you may say!

We have 86,400 seconds in a day. Agreed.

I argue that it typically takes less time to prepare a healthier meal than it does to work off the extra calories you would eat if you didn’t spend time watching your diet. Makes sense? Yes, it does! Think about it.

You have 86,400 seconds of your life everyday to live, the way you choose to. But, my question is why would you spend more of those seconds sweating and exercising (and for many enthusiasts doing group classes – smelling intense body odour in small bacteria-infested rooms).

I pity these folks and their poor, poor nostrils. If you do like it, God bless you. Applying my tips could mean you spend less time doing those classes. Smelling those arm-pits. That would be good for you and your nostrils, wouldn’t it? Also, I see so many people lining up outside cafes and stressing about what they are going to have for lunch. How about I say, we take that wastage of time and thought pattern with my tip here?

Achieving a well-balanced physique should be understood for what it is: a masterful fusion of art and science.
One should improve once’s “BODY Smart”knowledge. this takes time and deliberate practise.

Ok, it isn’t always easy predicting how much time you’re going to have each day to pay attention to your nutritional habits. It isn’t easy. I realise that. Still, there is a smarter way you can make sure you’re getting the most from what ever number of seconds you can use each day.

What if I told you that there are ways to change your daily eating habits without making major sacrifices in your diet. What are you thinking now? For many people, they have tried everything, and ‘nothing works’ is a common frustration. What if I told you that these changes are very real and can be implemented in to your “all-day” eating routine. And the great thing is that you could implement these changes anytime you wanted to?

In the next series of blogs, I will be sharing with you my top 8.5 tips to successfully making changes to your daily eating habits with sustainability in mind. Changes that you can sustain forever. These Valentine Top 8.5 Tips only takes a few hundred seconds (a few minutes) to master, but I believe, when implemented, they can take months of unnecessary hard work off your schedule, provided you follow them each day.

This is the real challenge for you: Unlearning old habits that are not aligned with your new, ‘imagined self’ and learning these new habits, my Top 10 tips. Successful change is and can only be brought about through improvement in your self-regulatory behaviour . This is heavily dependent on the power of your imagination.

Changing habits – releasing bad eating habits and adopting some good ones is like facing an internal Predator. You need to ‘face the Lion’ within you.
Having a conversation with a lion.

How much time do you have a day to apply these tips? How much time can you spare? Can you spare 30 minutes in your day or 1800 seconds of your 86,400 seconds? We will do a little maths exercise and count the amount of time each of these tips will take out of your day, starting with Tip # 1 in this blog. Doing all 8.5 of my tips would take less than 30 minutes tops each day. Yet they can give you everything you need to maintain a balanced diet. That’s not much time, is it?

Can you allocate that time to YOU? Simply because your life is important and you would like to do everything you can to not only add years to your life but more importantly, add Life in to your years.

It’s going to save you spending your valuable life, your valuable seconds, thinking and exercising unnecessarily to undo what you unknowingly – did in the first place!

How good is that?!

These tips are not meant to create more stress in your life, it is meant to help make your life a bit more manageable, a little less stressful, when it comes to eating a balanced diet with sustainability in mind. It is about making the best of whatever time you have. Allow me to show you how.

My Top 8.5 Tips will cover all main meals – breakfast, lunch and dinner and snacks in-between. We will begin with the first meal of the day – breakfast. So, I will go through your day, from sunrise to sun-set and piece together a sustainable, efficient and effective schedule for melting off fat, building muscle and having increased daily energy towards reshaping your body, not tomorrow or next week.

Right now.

Spring/Summer/Christmas/New Year’s here you come. You – only better!

Sunrise – you rise.

Education through a perception of the truth.
Increasing your awareness, taking sufficient and appropriate actions and adapting accordingly is key towards self-improvement.
Funny thing is that the process also applies to relationships and response.
Vv

Tip #1: DO NOT Skip Breakfast.

It should consist of a mix of the 3 basic macro-nutrients: carbohydrates (oats), protein (eggs – 3 eggs/1 yolk) and a little fat (avocado, peanut butter, almonds).

Estimated time spent: < 5 minutes.

Why not skip Breakfast, you may be thinking?

It is one of the best advice our parents and grandparents have given us when we were children. Missing this very important meal creates more hunger later on and increases your risk of ‘bingeing’ and taking in more calories than you truly need in later meals. With no food in your stomach, your body’s response is to take in whatever calories you ate the night before – and whatever you eat later on and … bingeing at lunch and like many reading this – at dinner. Just before bed.

Result? Guess what? All these ‘extras’ TURNS INTO UNWANTED BODY FAT!

Yes, around the gut ( as some call a ‘spare tyre’) for most men out there after they turn 30 and deposits around the butt and legs for the ladies. Very de-motivating indeed. Not exactly what you want, is it?

So, I insist, make this first tip if you’re skipping breakfast a part of you life. Make it your first habit to master: take 4 minutes when you wake up and eat a meal for breakfast but make sure that it combines all macro-nutrients. You will get sustainable energy all day long and lower your desire for extra calories from other food to provide energy later.

This is a very good rule of thumb you should apply for every meal during your day. Ask yourself – do I have a good mix of carbs, protein and a little fat.

Use what I’ve told all my past customers – my “eyeball method” or ‘I see with my two eyes’ method. Look at your plate, ensure the macro-nutrients take up space on the plate in this ratio:

P:C:F = 0.4:0.5: 0.10. ( where P = Protein; C = Carbohydrates; F = Fats)

Steve Reeves was a Master Poser. He imagined and built the Best Built & Aesthetically beautiful body in the world through synergistic awareness.
He understood that optimum health of body & mind required the fusion of art and science.
Become a scientific artist of YOU … of your life.

Homework: Lets keep adding the time needed to apply each tip I share in successive blogs and see if it requires you to spend less than half an hour of your day.

Let me prove to you using numbers (minutes spent) that Eating right actually takes less time than you think over the next month or so. Let you in on a secret: I love Physics and Mathematics. They were my first majors in my first University Degree almost 30 years ago now.

Let me show you how these little but significant 8.5 Tips can and will encourage an optimum environment that is a fusion of art and science, allowing for Synergy. This synergism is KEY: it is in the combining of the elements that creates a whole that is greater than the sum of its parts. This is where you create your miracle, your magic within.

You’re now Aware. Apply Action. Adapt accordingly.

Repeat. Make it habit. Make this one change. Repeatedly, with enhanced self-regulatory behavioural change. Repeat.

Believe.

My triple A approach to the development of Self.

 

Ahoy & all the very BEST… allow me to guide you through my Top 8.5 Tips over the next few weeks.

 

The old Captain Viking Pirate …. & Life Tips

 

Relaxed with dumbells.

SYNERGISM: The Critical Mind-set to success. Understanding that it is in the combination of key elements to create a whole greater than the sum of its parts. Create the BEST you firstly, through 1) Education and then 2) motivation.

 

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