Ellington Darden Ph.D - Tighten Your Tummy in Two Weeks: Lose Up to 14 Inches Off Your Waist and 12 Pounds of Fat in Only 14 Days!

acknowledgments

I want to thank some important people, who had a positive influence on the writing of this book.

The 41 women from Gainesville Health & Fitness, which made up my Tighten Your Tummy test panel, were a superb group of trainees. They absorbed the program for 42 consecutive days, and the average results were the most outstanding Ive ever been associated with.

Roxanne Dybevick, Katie Smith, Jennifer MacCallum, Nellie Otero, Mary Dees, and Joan Cortez, as members of the test panel, showed great leadership skills. Their actions encouraged me to challenge and direct the group intensely to reach their goals. The Latin phrase E plu-ribus unum, or Out of many, one, succinctly captures the determination of this diverse group of 41 women. This motto soon became a motivating force throughout all of our lives.

My daughter, Sarah, who exceeded my expectations for getting her body in top shape. I am so pleased that you responded to my training. Yes, Sarah, we did it!

My wife, Jeanenne, who kicked a protruding belly in the mouthand inspired me to plan and follow through with the Tighten Your Tummy course.

Joe Cirulli, owner of Gainesville Health & Fitness, and his experienced staff and colleagues, namely: Lydia Maree, Jim Lennon, Ann Rauler-son, Pam Harrison, and Mike Spillane. You smoothed out numerous rough edges for me and I appreciate your consistent work ethic.

Don Brown, who invented the Ab-Roller Evolution, for his support and marketing intelligence and savvy.

Jeff Csatari, executive editor of Mens Health and Womens Health books at Rodale, who is the best editor Ive ever worked with. Thank you, Jeff, for sharing your talents.

Also, thanks to Nancy N. Bailey and Gillian Francella for their attention to detail during the production process.

Mitch Mandel of Rodale for taking the great photos of Sarah, and Carol Angstadt for her impressive art direction and book design.

Amy C. King of Rodale for the most attention-getting book cover Ive ever seen. Your bright pink concept was unexpected and similar to fireworks at midnight. Thank you, Amy, for working so smoothly outside and inside the box.

The After Photos Show

The Tighten Your Tummy program transformed their bodies and improved their lives.

Now its your turn to join them.

bibliography

Bercsheid, Ellen, and Pamela C. Regan. The Psychology of Interpersonal Relationships. New York: Person Prentice Hall, 2005.

Boschmann, Michael, and others. Water-Induced Thermogenesis, Journal of Clinical Endocrinology & Metabolism 88: 60156019, 2003.

Darden, Ellington. The Body Fat Breakthrough. New York: Rodale, 2014.

___. Two Weeks to a Tighter Tummy. Dallas: Taylor, 1992.

___. The Nautilus Diet. Boston: Little, Brown, 1987.

Davis, J. Mark, and others. Weight Control and Calorie Expenditure: Thermogenesis Effects of Pre-Prandial Exercise, Addictive Behaviors 14: 347351, 1989.

Dreisbach, Shaun. How Do You Feel About Your Body, Glamour, November 2014: 137143.

Elliot, Danielle. The Doctor Who Coaches Athletes on Sleep, The Atlantic, April 23, 2014.

Ford, Earl S., and others. Trends in Mean Waist Circumference and Abdominal Obesity Among US Adults, 19992012, Journal of the American Medical Association 312:11511153, 2014.

Gibbons, Ann. The Evolution of Diet, National Geographic 226: 3465, September 2014.

Heymsfield, Steven B., and others. Evolving Concepts on Adjusting Human Resting Energy Expenditure Measurements for Body Size, Obesity Reviews 13:10011014, 2012.

Johns Hopkins University. The Johns Hopkins Family Health Book. New York: HarperCollins, 1998.

Lassek, Will, and others. Eternal Curves, Psychology Today, July 3, 2012.

Levinovitz, Alan. The Gluten Lie and Other Myths About What You Eat. New York: Regan Arts, 2015.

Mah, Cheri D., and others. The Effects of Sleep Extension on Athletic Performance of College Basketball Players, Sleep 34: 943950, 2011.

Meerman, Ruben, and Andrew Brown. When Somebody Loses Weight, Where Does the Fat Go? British Medical Journal, December 16, 2014.

Nedeitcheva, Arlet V., and others. Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity, Annals of Internal Medicine 153: 435441, 2010.

Pollock, M. L., and others. Measurement of Cardiorespiratory and Body Composition in the Clinical Setting, Comprehensive Therapy 6:1227, 1980.

Roig, M., and others. The Effects of Eccentric Versus Concentric Resistance Training on Muscle Strength and Mass in Healthy Adults: A Systematic Review with Meta-Analyses, British Journal of Sports Medicine 43:556568, 2009.

Sartori, Robert, and others. BMP Signaling Controls Muscle Mass, Nature Genetics 45:13091318, 2013.

Schuler, Lou. The Truth about Raspberry Ketones, Green Coffee Bean Extract, and Garcinia Cambogia, Menshealth.com, June 24, 2014.

Singh, Devendra. Adaptive Significance of Female Physical Attractiveness: Role of Waist-to-Hip Ratio, Journal of Personality and Social Psychology 65: 293307, 1993.

Sizer, Francis, and Ellie Whitney. Nutrition Concepts & Controversies (paperback 12th edition). Belmont, CA: Wadsworth, Cengage Learning, 2012.

Spalding, Kirsty L., and others. Dynamics of Fat Cell Turnover, Nature 453: 783787, 2008.

The Truth about Gluten, Consumer Reports 80: 3640, January 2015.

Whitten, Ari, and Wade Smith. The Low Carb Myth. Lexington, KY: Archangel Ink, 2015.

Winett, Richard A., and Ralph N. Carpinelli. Potential Health-Related Benefits of Resistance Training, Preventive Medicine 33: 503513, 2001.

chapter

Exercises for a Flat Belly

Lose Fat with a Special Training Plan

I know you are anxious to start exercising. And you wont be disappointed. This chapter explains the Tighten Your Tummy strength-building workouts that are designed to accelerate the loss of belly fat. You will like them because they are simple and effective, you can do them in your home, and they dont take up a lot of your precious time.

The exercise program requires only two strength workouts per week. Each will take you about 20 minutes. The exercises are simple moves that require either a pair of lightweight dumbbells or no equipment at all. They are the same exercises that my test panels in Gainesville used. There is one special piece of equipment that I highly recommend but is not essential to the Tighten Your Tummy program. Ive included it because my test panels used it very effectively, and I believe that you will see better and faster results if you use it. Its available for purchase nationwide for under $39. Youll learn more about it later in this chapter. But again, I want to stress that it is not required.

Before you begin, there are a few important points about strength training that you need to understand.

You Can Reduce Your Trouble Spots

Many people believe that when you exercise a specific body part, such as the abdominals or legs, the involved muscles burn the surrounding fat for energy. This is commonly known as spot reduction. Research shows, however, that there are no direct pathways from the muscle cells to the fat cells. When fat is used for energy, it is mobilized primarily through the liver from fat cells located all over the body. So, the thinking goes, doing situps wont burn belly fat. That belief is accepted by scientists all over the world, and Ive supported that thinking for years.