Diamond-Cut Abs eBook According to Danny Kavadlo, training your abs is a whole-life endeavor. It's about right eating, right drinking, right rest, right practice, . medical-site.info: Diamond-Cut Abs: How to Engineer The Ultimate Six-Pack-- Minimalist Methods for Maximal Results eBook: Danny Kavadlo, Paul Wade: Kindle. Ebook] PDF Ebook Diamond-Cut Abs: How to Engineer The Ultimate Six-Pack-- Minimalist Methods for Maximal Results, by Danny Kavadlo.
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Get Strong (eBook) - Free ebook download as PDF File .pdf), Text File .txt) or to my second Dragon Door title, Diamond-Cut Abs. DCA was the abs book I. BUENO medical-site.info - Ebook download as PDF File .pdf), Text File .txt) or read book online. Breaking Muscle receives no compensation in exchange for reviews. We received this product for free and did not experience typical customer service.
The opinions expressed belong solely to the writer. The brothers are calisthenics masters who promote a healthy, natural lifestyle that includes a lot of exercise.
Much like grip strength, abs seem to be a deeply entrenched cultural aspect of what it means to look strong and healthy. Danny Kavadlo has a lean six-pack complete with veins, which he built through hard work. He shares how he achieved it in his new book. One of the best parts of the book is the nutrition section. If you want nice abs, you have to pay more attention to what you eat than how you train.
Abs are made in the kitchen, as they say. The nutrition section includes sensible advice on eating and a sample three-day food log. It's basic, no-nonsense, health-centric advice that many people need to hear. There is also a chapter on fasting, which I am a fan of. Danny covers his concept of cleanses first, and how to ease you into the process. He describes a few different types of cleanses he likes and even provides juicing recipes.
If incorporated in your life, the efforts and adjustments required for a ripped set of abs are not a big deal. Most people spend more time on facebook or playing Candy Crush than I do working on my abs, but Im consistent and intense. In fitness you truly reap what you sow. If you make effort, it shows. Thats the beauty of it. Many things worth doing do not come easy. Get over it! So, as we know, the magazines, ads and movies are not rooted in reality, but what is?
Pardon the pun, but how do we literally define abs? When we talk about abs we are referring to a general part of the body the anterior mid-section , as well as several specific muscles. Please be warned that I am about to be uncharacteristically technical for a brief moment. Forgive me; this is as academic as I get. Here are the muscles: First is the rectus abdominis. This is the six-pack of legend. In reality, it is only one muscle that runs vertically over the whole abs area, from the pubic bone all the way up to the chest.
The tendinous intersections can give it the look of six or even eight separate cubes, depending on genetics and other factors. The rectus abdominis pulls the sternum and hips toward each other, and is responsible for tilting the pelvis.
Next is the transverse abdominal. It spans horizontally across the abdominal wall and is the deepest of the abs muscles. The transverse abdominal pulls the abs inward, like a vacuum, expelling air. Obliques are responsible for trunk rotation, and run diagonally. They are the side muscles. There are two types, each with a right and left counterpart.
The internal obliques twist the trunk to the same side. The left one is activated when twisting to the left. The external obliques twist toward the opposite side. The left one is activated when twist to the right. The serratus anterior would not make most lists, as it is technically not an abdominal muscle, but I would not think of omitting it. The portion of the serratus anterior that is visible form the front is a huge part of the ultimate abs look.
It frames and shapes the six-pack and can make or break the upper bodys overall appearance. The serratus anterior lifts, abducts and rotates the scapula shoulder blades. Bar-work and thus, all hanging abs are phenomenal for it.
In abdominal training, the phrases upper abs and lower abs are often used. While we know that the rectus abdominis is one single muscle, it is undeniable that certain exercises target higher or lower, emphasizing certain areas more than others.
Furthermore, the tendons running across practically provide a visual diagram for upper and lower. Although potentially anatomically misleading, the use of these terms can be helpful for beginners when trying to zone in on an exercise. Naturally, I believe that the whole body functions cohesively. Its a huge part of my overall approach to fitness and something I treasure about body-weight training.
More on this in Part III. The human torso. Core is another term that gets thrown around a lot. Merriam-Websters dictionary defines it as a central and often foundational part. In the exercise kingdom, core is somewhat subjective, open to interpretation. I consider the core to include the entire human torso: chest, back, shoulders, butt, hip flexors, spine erectors and, of course, abs.
Although this book is about abs, not about core, we dont have to get hung up on semanticstheyre just words, baby. The body is the body. I believe that there is no true separation or isolation in the first place.
If I am an ocean then my every muscle, bone and fiber is a drop of water. I cannot really distinguish. As Bruce Lee said, Be water, my friend. I dont like to get hung up on semantics. They include increased strength, improved posture and balance, faster metabolism, better performance and fewer aches and pains, to name just a few. On Genetics The shape of every body part is dictated by genetics. Its why some people are taller than others and why your nose is shaped differently than mine.
So why is it so hard to understand that our abs can be different sizes and shapes too? My square abs cannot be round any more than my size 13 feet can be But like your abs, or the abs of any healthy, uninjured individual, they have the potential to be out of this world! Whatever the distinctions of your personal musculature, you are still capable of earning ultimate, Diamond-Cut Abs.
A lifter and a gymnast would tend to have different genetic traits, but both are amazingly fit. Its the same thing with anybodys different looking abs. Any healthy person can be ripped, toned and carved out of wood, even if we look different. No exceptions. Its almost symbolic to me, a sign of the times. A lot has changed. Things come and go, I suppose.
Without trying to play sociologist, I will simply say that the Brooklyn youth of that era had a certain edge that I fear will be lacking in future generations. In the seventies, eighties, and even the nineties, there was an unspoken tough guy element intrinsically wired in anyone who grew up here and survived. Even though the streets were a thousand times rougher then, our generation played outside. We were streetwise.
We witnessed the birth of rap and the numerous deaths of rock. Over the years, my generation of Brooklynites experienced the rise of everything from Saturday Night Fever, to Biggie Smalls, to Biohazard and everything in between. Culturally speaking there will never be anything like it again. The internet may as well have been ten thousand years away. Everything had to be seen as it happened.
Brooklyn was the worlds biggest small town. No, this isnt San Quentin. Its the schoolyard at Bildersee Junior High. I was in the class of I had a nonathletic upbringing and was discouraged from participating in sports as a youth. My psychotic gym teacher reinforced this. All I remember about elementary school gym class is getting screamed at. I recall feeling unsettled and angry. Once in a while, we played dodgeball and, if we were lucky, did some jumping jacks and sit-ups.
This was the early 80s, so the sit-ups were old school, full range of motionthe kind that, years later, some decried as bad for you. Sit-ups were the first abs exercise that I, and so many others from my generation, ever did.
I liked sit-ups but hated gym. In spite of this burning hatred, somehow, my brothers and I discovered strength training at a young age. Looking back, I honestly dont know how it happened.
It must have been a combination of watching local hero Lou Ferrigno on The Incredible Hulk, along with our own God-given testosterone not to mention the competitive nature of a household with three boys. The desire to not get our asses kicked at school probably played a role too. Its hard to say exactly. I think we fell specifically into body weight training early on because, aside from a dusty piece of pipe for pull-ups, we couldnt afford equipment. I was young when I did my first push-ups and pull- ups, and Im grateful for that.
I did those two exercises non-stop, as I still do to this very day. I maintain that push-ups and pull-ups gave me an unbelievable strong foundation for abs and so much more, on which I would build later in life, as my obsession bloomed. No equipment needed but the bar!
Like most boys, eventually I wanted to grow so I acquired a used bench and some dumbbells. I started lifting as a teenager, when I discovered girls.
It was all about taking my shirt off and back then. Legs were regretfully lacking in my youthful ignorance; such was the style at the time. Although I switched to a split-routine when I got the weights a training style which Ive since switched back out of , no matter what body part I trained, I always did abs too. At this point I had expanded beyond the sit-up and was messing around with declines and transverse motions like crossovers. Although I was lean and getting undeniably stronger and more muscular, my abs were not progressing at a rate that I found acceptable, nor did they have anywhere close to the appearance I was striving for.
Many of us have experienced this type of frustration in our training. Soon I found out about leg raises.
I started doing extra obliques exercises. I thought. Time to step up my game! More is more! I believed, like many others at the time, that increasing my reps would automatically yield lean, shredded abs. I also got involved in nutrition and started cooking most of my meals, growing more aware of the effects of food on my physiology.
This probably did far more for my abs than the rep increase did. I made a decision to have ultimate, Diamond-Cut Abs. At nineteen years of age, I started training abs a minimum of five days a week. I did three hundred reps every single session minimum. This was probably the peak of my obsession with abs. This peak lasted over ten years, although these days, I have a very different approach and do a lot fewer reps! Ironically my abs are both functionally stronger and more aesthetically appealing than they were back then, even with way fewer reps but Im skipping ahead.
In June of , two months shy of my twentieth birthday, I answered an ad in the Village Voice. There was no Craigs List then and people still read papers. The ad said, Punk band needs drummer for European tour. Thats it. Two weeks later, I was on a plane to Frankfurt, Germany beginning thirty days of rock shows across several countries. I did abs almost every day of that tour, no matter the situation, no kidding. Sometimes it was on the beer-soaked, splintered, wooden floor in the back of some dive; sometimes it was worse.
You must understand the extent of my obsession. I spent the night in mad places with crazed people, but always got my three hundred reps. One time, we played a show in the village of Bremervorde and had to stay in an abandoned barn that some punk kids were squatting in.
I was supposed to sleep on a mattress that wreaked so badly of urine and ass that I chose to sleep outside with the chickens instead. Next morning, I did my three hundred reps on a bed of hay and bird droppings. I was that committed to the program. Other nights were more glamorous, but, sometimes even sadly, just as obsessive. A week after the barn incident, we stayed in the city of Nice in Southern France.
On our first night, we sat under the stars of the countryside. Our hosts provided us with a truly French dining experience, which Ill never forget. We had the full spread: wine, fruit, breads and, of course, a smoldering pot of fondue.
As the delicious aroma filled the air, you could hear the soft, gentle bubbling sound in the background. But this was at a time when I was obsessed with abs and, unfortunately, somewhat misguided. Regretfully, I subscribed to the mids conventional wisdom pertaining to so-called fat grams. So, in a decision with which Im still uncomfortable to this day, I declined the fondue. It disgusts me to admit, but its true.
Obviously I feel differently now: Cheese is good; counting fat grams is not. Euro-tour 94 You see, back then I read every book and nutrition label I could get my hands on and, like many others, I found lots of conflicting information. I was young and green and considered everything. Ultimately, I had to experiment for myself.
It wasnt until later, when I did my own research about nutrition i. I now put more focus on the quality of real ingredients. Who was I? A fundamental principle of my life philosophy is I dont believe in regrets: there are things you do and things you dont do. But Ill be damned if I dont regret passing on that fondue. No vanity muscle is worth compromising a new life experience. Deprivation is not healthy. Looking back, I should have partaken in the goodness, which I absolutely would have today.
Oh well, at least I drank the wine! Fast forward a few years: The obsession raged on and I became even more driven.
I worked in a restaurant in late 90s, shucking clams and delivering food on a broken bicycle in Chelsea. Good times. I woke up before 6am every day, early enough to have my coffee, take a shit, do my abs, take a shower and ride my bike ten miles to work.
When Id get there, Id have two scoops of creatine powder dissolved in a high-carbohydrate beverage. I currently recommend neither creatine nor high carbohydrate, sugary beverages, but again, I was young and experimenting. Its amazing how, looking back, I believed so much hype. Part of my mission in this book is to help distinguish the bullshit from the truth. Although I fancied myself a free thinker and had enough sense to question authority, drop out of college, and run to Europe in a band part of how I wound up a grown-up delivery guy, but thats another story , I still had to learn the hard way, the only way: experience.
An amateur body-builder named J worked in the kitchen. As a student himself of physical culture, he was sensitive to my eating habits. Instead of the cheap grease and sugar-laden, chicken-fried staff meals that the other employees gorged on, J would cook me chicken, beans and a green salad every day, sometimes with strawberries for dessert. I still eat that same meal several times a week. Its one of my favorites. In those days, I hit the gym about five days a week.
I started drinking protein shakes around this time too. I bought into the lie of protein shakes for longer than I care to admit. It was one of the last fallacies I was able to do away with. My abs and every single other part of me, including my digestive system, are better than ever since eliminating protein supplements.
I believed in creatine and protein powders at the time, just like I believed that fat grams mattered more than actual food. Yes creatine makes your muscles swole with water, but it does little else.
Yes, muscular growth requires proteinthey are the building blocks after all, but the processed powder is garbage, even if the label says high quality. I am a firm believer that you can build lean, strong muscle with nothing more than the food you eat and the way you train. Getting world-class washboard abs requires no supplements at all. I still train my ass off but my approach to exercise is different than it was back then.
In my current training style, I focus less on repetition and more on the quality of movement.
Im less goal-oriented and more process-oriented. At this stage, I am proud of where my abs and I are, but I am still growing, looking to learn more and be further challenged. To finish means to be through with it. Im just getting started. To finish a work? To finish a picture? What nonsense! To finish it means to be through with it. Pablo Picasso Your body is the ultimate work in progress, constantly changing and evolving with your life. Ill never be through with it! It is as essential as breathing: a physical, biological necessity.
No one has to be told to do it. When the earth was a big, molten, swampy ball, the first protozoa who ever spawned or split in half I cant recall much from 9th grade biology knew it must eat or die, even though it lacked a brain and nervous system. Eating is beyond instinct. A human baby cant do much besides eat, breathe, shit and grab I consider the latter to be evidence of pull-ups being deep-rooted in our DNA, but thats a separate discussion. The digestive system converts food into fuel.
Food provides energy to the entire body. No legitimate scientist, theologist, nutritionist, dietician, coach or trainer with any integrity, would ever dispute that ya gotta eat to live! Even this primitive fella knows hes gotta eat. For advanced creatures like us, however, food plays many roles beyond mere sustenance. We love food. I love food!
Food provides us with joy. Meals are part of celebrations and holidays. Great moments in life are often marked with food. We cherish family recipes; we reminisce about restaurants we dined at with past lovers; we dream of foods we ate as kids.
Comfort food. Meals should be enjoyed, prepared and eaten with care. Sometimes Im lucky enough to have prepared the food myself! We have favorite dishes and foods we hate. Whichever the case, we are passionate! I once attended a New York City fire escape pig roast. I ate freshly caught mahi mahi in Mexico and dined on raw horse sashimi in Tokyo.
I shared fermented herring in Sweden and homegrown blood sausage in Ireland with my extended calisthenics family. Food goes beyond taste; its a spectacular celebration of culture and heritage. Life and joy. We should be thankful for the gift of food. Even on our holy quest toward the sculpted abs of our dreams, we must never foster a negative or unhealthy relationship with something so dear to us as food.
Food is our friend, never the enemy. We have risen from the primordial soup, and learned to walk on two legs.
We can talk and even cook. We can think, drive and fall in love. But the extent of our love affair with food may be the only thing that truly separates us from the animals. We are told many conflicting accounts from various sources. It can be hard to know what decisions to make. Ultimately, you and only you are accountable for your choices.
Experiment with my advice, but do not to take it as gospel. Find what works for you. This is only my experience. That said, lets drop any preconceived notions and keep an open mind. Tread lightly what you are about to read may not be what youre used to hearing. First things first: I am not a registered dietician. I do not have a college education and I tend to reject most conventional wisdom when it comes to matters of nutrition.
I consider the teachings of the few sports nutrition and weight loss specialist certifications that I possess to be total BS like all too many certificates and credits in fitness, school and life. Tread lightly. Theres not a correlation between academic credentials and abs. My textbook credentials may appear misleading to those who are into paperwork, yet lots of people pay me for my nutritional advice.
Technically, I am a nutritionist of which there is no official definition, unlike RDRegistered Dieticianwhich has specific, legal requirements.
Despite having so few letters after my name, my abs are shredded! Even more so than the bellies of any RDs Ive ever met. How is that possible? Somehow I achieved a great set of abs without even knowing what a key-tone was. There is no correlation between a persons academic accomplishments and their abs. How else can you explain the co-existence of soft doctors and sculpted athletes who, perhaps, have not gone to college to study organic chemistry, epidemiology or other such pre-med requirements?
Ive known lots of guys who havent even completed high school, but Id take their nutritional guidance over that of an ample-bodied dietician or portly coach any day. Experience over education.
Lots of people I trust are not fitness professionals, but they use a common sense approach to nutrition. Practical over theoretical. Sadly, the USDA is on the take when it comes to nutritional guidance.
If Uncle Sam were real, he wouldnt look like this. Hed be obese and take prescription meds for hypertension, anxiety and erectile dysfunction. Personally, I am someone who has studied the effects of exercise and eating styles firsthand, through over 25 years of training and dietary experimentation with myself, as well as with many clients and peers. We see what works. Defenders of the Status Quo might advise against my teachings.
They may say to trust the USDA, with their corrupt food pyramid and recommendations of non-stop processed grains. But I say to observe whats in front of you. The fat cats are not the ones to believe only your eyes. When you employ the methods detailed herein, it is likely you will both enjoy every meal more and look better with your shirt off. Hear Me Out I would like to happily acknowledge the fact that others have gotten results with methods other than mine.
I applaud them for it! However, I will only discuss what Ive personally seen work. Hear me out. I believe that optimum abs can be attained without thinking too much about the labels or components of food at all. Thats precisely what Im referring to when I talk about over-compartmentalizationthe practice of focusing on food parts and nutritional variables, rather than on the foods themselves. The whole is always greater than the sum of its parts.
In efforts to categorize and understand things, nutritional science has invented the classifications of macro-nutrients fats, carbohydrates, proteins and micro-nutrients vitamins, minerals. More recently, science has discovered huh? And guess what They have existed in real food all along! No one will ever understand why a strawberry is so special. We can spend years analyzing it in a laboratory, but well never know. What is it about a scallion or a Brussels spout thats so complex, delicious and perfect?
Who cares? All too often, we confuse complicated or time consuming with important. In realty there is not usually a correlation. Each food is extraordinary for what it is. Kinda like people. Guys, its not complicated. Master Of Reality When I talk about real, I am referring to fruits, vegetables, nuts, legumes and seeds. The closer they are to nature, the better.
Meaning, a peach is real and a jar of preserved, sugared peaches is not. I also consider animal products like fish, red meat, eggs and dairy to be real. Like the aforementioned peach, a farm raised T-bone is real. A Whopper Jr. When it comes to foods with ingredients, less is more. Generally, I consider homemade breads and pastas to be real, as they dont contain much more than water, flour, salt and yeast. Conversely, there are many chemicals and preservatives found in most commercial wheat products on your grocers shelves.
Look at the ingredients. What you find might surprise you. The decision to eat meat, dairy, grains or whatever is a personal one. Whatever you choose, keep it close to the source whenever possible. Most packaged, processed or chemically enhanced foods are not included in my description, although, sadly, they are sometimes difficult to avoid. But not impossible. Folks like me prefer not to pay much mind to fat grams and the like, and approach what we eat in terms of fruit, meat, milk, greens, etc.
My type of thinking encourages one to look at colors and prepare meals, rather than look at labels and do math. The latter distances us from what we really need, and what were really eating. Over-compartmentalization of nutrition promotes ass-backwards thinkingin a quest for ultimate abs, we start choosing foods that claim to be low fat instead of thinking about foods that are low fat, or even better, not thinking about fat at alljust flavor, vitality and quality.
The fats found in real foods tend to be good. The fats found in fake foods do not. Again, its better to think about the food than the fat. Anyone who has visited a commercial supermarket has seen processed desserts that claimed to be fat free on the package.
Hoards of brainwashed consumers gorge themselves on this stuff, more concerned with hypothetical fat than real dessert. People want to think that they can lose weight by eating cookies. Do we live in Bizarro world? I guarantee no one ever got shredded abs on a cookie diet. The truth is that most fat free or low fat items more than make up for any potential benefits normally associated with these boasts by adding sugar, corn syrup, glycerin, emulsifiers and preservatives.
They do more harm than good. Even when my abs are in peak condition, as they are for many of the images in this book, I do not avoid fats. When I try to get as lean as possible, nuts and nut butters, avocados, and red meat remain staples in my diet.
So do butter and olive oil. I eat quality fats liberally and pay them no mind. Natural, quality fats are good. Cheap grease, like the kind in fast food, is not.
People want to think that they can lose weight by eating low fat cookies. The claim no high fructose corn syrup is right up there with fat free. Often No HFC products list natural cane sugar, beet sugar or any number of nectars as ingrediants.
But, in terms of your abs, there is really no distinction. Although the names are less menacing than HFC and they appear to have earthier roots, all these sugars are processed. They all get stored as fat, when not metabolized quickly for energy, often resulting in a muffin top or spare tire.
Too much sugar will leave you with a Spare Tire. Gourmet Product? It blew my mind recently when I stepped into a high-end restaurant and saw them selling Mexican Coke like it was a gourmet product. It certainly had a gourmet price tag, considering its some of the crappiest stuff on Earth. When I inquired about it, the hostess boasted that in Mexico, Coke is made with real cane sugar! Yes, I am against modified corn products being present in so many food and beverage products, but cmon!
Soda will still make you bloated and gassy no matter what type of pure sugar is in it. It is unlikely you will get abs drinking Coca-Cola in any fashion. Besides, didnt Mexico just surpass the United States as the most overweight nation? Be leery of health claims. Free Food products that make health claims should be avoided.
Like sugar free and fat free, substances that boast gluten free are still often filled with other chemical ingredients. In this case, alkali, soy lecithin and xanthum gum, in addition to the processed sugars and starches that are to be expected. The additives are just as bad for us as gluten, and in many cases, worse.
A gluten-free brownie is still a brownie and will not help you get abs. Defer to your own reason and common sense rather that the sales and marketing departments of Betty Crocker. Its really common sense.