Waist_trimmer_guide_by_artemus_dolgin.pdf

WAIST TRIMMER GUIDE

Waist Trimmer Guide Summary & Outline: Thank you for your interest in my waist trimmer e-book. You have made the right purchase decision, as this is a must-have guide for anyone willing to put in the hard work and determination to kick start their way to tightening their midsection. This guide is aimed at providing you the best possible waist-cinching advice and tips. It will cover the following topics below:



Vacuum and abdominal training that will tighten your midsection, reduce your waistline, improve a distended stomach and overall composure. Detailed dieting, nutrition, and supplementation recommendations/ instructions to aid in reducing fat and extra water the waist. Corset and weight belt training techniques and recommendations to reduce and preserve a narrow, slim waist.

Introduction: Nothing is more central in fitness and bodybuilding than the golden standard: wide shoulders and a small, narrow waist. While there is a lot of information on the topic of dieting and training, there seems to be missing a detailed, illustrated, and complete guide to slimming down and narrowing your waistline. In regards to the topic of gaining muscle and losing fat, in general, there are many uncertainties and unanswered questions that must be addressed. As a professional IFBB (International Federation of Body Building) and WBFF (World Beauty Fitness and Fashion) athlete, competitor, and a fitness specialist, I have designed a detailed nutrition and waist training technique that allowed me to significantly reduce my waistline, shrink my abdominal muscles, and give my physique a symmetrical V-taper that every fitness professional desperately wants. This guide is specifically divided into detailed, consecutive steps that if followed correctly, will guarantee you the results you seek. Whether you are looking to lose fat, get a more defined and lean physique, or significantly reduce your waistline, the following steps are key and must be followed on a daily basis:

Step 1: Diet, Nutrition, and Supplementation. Step 2: Vacuum and Abdominal Training. Step 3: Corset and weight belt training. Step 4: Avoid exercises and activities that may cause thickening of your waistline. These steps will be analyzed and discussed in detail below.



Step 1:

Diet, Nutrition, and Supplementation

In my personal experience, the most effective step in reducing your waistline is a precisely designed nutritional plan. The amount of fat and water that is stored around your waist directly depends on the diet and food you are consuming. If you carry extra weight around your midsection, you must clean up your diet and get rid of all sugars, dairies, breads, and processed foods. I would even recommend cycling carbs (3 days low and 1 day high then repeat). It is my professional opinion, that this method is the most effective in removing fat, allowing a change in metabolism and how your body responds to a change in nutrition. Once you develop a higher carbohydrate tolerance by reducing your body fat and getting leaner, you will able to move from the carb cycling methods to consuming carbs on the daily basis while keeping your waistline tight and slim. I will explain this in short detail so you can have a better understanding on how carb cycling works and how to apply it to your nutrition. But first, let’s briefly look into the major nutrition ingredients of this approach.

Protein

Protein is the foundation of a carbohydrate cycling diet. Protein is needed not only for cell growth and tissue repair in the body, but also with the formation and building of muscle. It can even help in the repair of hair, skin, muscle, and bone. On the low carb days I recommend to consume up to 1.8- 2 grams of protein per pound of your body weight (e.g. if you are 170lbs you will consume 340g of protein). On the high carb days go for 1-1.5 grams per pound. The best sources of protein are lean red meat, chicken breast, ground turkey, fish, and egg whites. It is possible to keep building muscle on this diet, as long as your protein intake is high enough.

Fats

Fat is another major ingredient that should be utilized more on your low carb days. Fat is a source of insulation for the body, and good fats (polyunsaturated and monounsaturated) are needed in order for proper bodily function. Keep dietary fats consistent throughout your plan. You will need to raise your fats on your low carb days and lower them on high carb days. The best source of “healthy fats” is fatty fish - (salmon, halibut, sea bass), egg yolks, non-salted nuts, avocados, organic almond butter, and non-processed organic olive oil or coconut oil/spray.

Carbohydrates

This type of diet focuses on daily manipulation of carbohydrate consumptionhence the name, “Carb Cycling.” Carbs are an extremely important part of this diet. Carbohydrates are the body’s source for energy and act as the body’s fuel. They are needed for the body to breath, move, and function. Most people immediately eliminate carbohydrates from their diets in order to slim down, which can be dangerous. It is essential to maintain the intake of carbs, making sure you know what you put in your body. The best sources of complex carbs are oatmeal, white or jasmine rice, sweet potatoes, yams, and quinoa.

Fiber

Fiber, which serves a vital role in healthy digestion, is the final major ingredients in this program. Veggies that are high in fiber and key for this diet include: asparagus (also serves as a natural diuretic), broccoli, spinach, fresh cucumbers, peppers, kale, and alfalfa sprouts. To achieve maximum results, you must calculate the ratio of carbs to fat and proteins. The general breakdown should look similar to below: HIGH CARB DAY

LOW-CARB DAY

2–3 grams of carbs (x your body weight) 1–1.5 grams of protein  (x your body weight) As little fat as possible (all protein sources must be extra lean)

0.-0.4 grams of carbs (x your body weight) 1.5–2.0 grams of protein (x your body weight) 0.15–0.55 grams of fat (x your body weight)

Note: The information above is my personal diet structure based on my 210 lbs of body weight. Take in consideration that I work out twice a day or do one fasted cardio session in the morning and then work out later in the day. I prefer to have 8 smallportioned meals daily, and I believe the body digests nutrients much better at this rate. However, if you are below 190 lbs you may very well need to implement this by having 6 meals.

Step 1:

Personal Sample Diet Plan

As I previously mentioned you will start this diet plan with 3 low carb days, followed by one high carb day, and then repeat. Here is how my personal plan is designed. You may easily calculate and adjust macros according to your own stats. (Formulas for calculation are included in the section above.) LOW CARB DAY

HIGH CARB DAY

Macros for 210lbs body weight. 320 grams protein (1.5gm protein x210lbs) 52 grams carbs (o.25gm x210lbs) 105 gm fat (0.5gm x 210bs)

Macros for 210lbs bodyweight. 277gm protein (1.3gmx210lbs) 460gm carbs (2.1gmx210lbs) I don’t count my fats on this day as I keep all my protein very lean: egg whites only (no yolks), fat trimmed chicken breast, 97% ground lean beef, 99% ground lean turkey, tilapia.

MEAL 1.

4 whole eggs with 6 egg whites (45gm protein, 20 gm Fat) 1 cup cooked oatmeal with cinnamon and Stevia (carbs 25gm) MEAL 2.

7 Oz top Sirloin Steak (protein 40gm fats 25gm) 6-8 asparagus MEAL 3.

6 Oz chicken breast (40 gm protein 5gm fat) 1tbs almond butter (10gm fat) MEAL 4.

7oz salmon (42gm protein, 12 gm fat) 1.5-cup broccoli MEAL 5. (pre work out)

7 oz tilapia (40 gm protein) 5oz wild rice (30gm carbs) MEAL 6.

7oz steak (protein 40gm, fats 25) 2cups spinach MEAL 7.

7.5oz ground lean turkey 93% (protein 40gm, fats 16gm) MEAL 8.

8egg whites with peppers and onions (30gm protein)

I eat every 2-3 hrs or as I get hungry. I never force food and take digestive enzymes with every meal.

MEAL 1.

10 egg whites (35gm protein) 1 ½ cup oatmeal with cinnamon (50gm carbs) MEAL 2.

6 oz extra lean ground beef (40gm protein) 1 1/2 cups white jasmine rice (60 gm carbs) ½ cup spinach MEAL 3.

6oz Chicken breast (40gm protein) 11/2-cup rice (60gm carbs) 2-3 asparagus MEAL 4.

6oz tilapia (35gm protein) 11/2-cup rice (60gm carbs) MEAL 5.

6oz ground lean turkey 99% (30gm protein) 8oZ sweet potato (50gm carbs) ½ cup spinach MEAL 6.

6oz chicken breast (40gm protein) 4 slices Ezekiel Bread toasted with some lettuce and mustard (60gm carbs) MEAL 7.

6oz tilapia (35gm protein) 11/2 cup of rice (60gm carbs) MEAL 8.

6 egg whites (22gm protein) 11/2-cup rice (60gm carbs) ½ broccoli

You may use olive oil to cook, bake, grill, steam, or fry your food. I use very minimal sodium; even my spices are mostly sodium free. It is important not to stuff yourself and to only eat when you get hungry. Develop a habit of connecting your mind to your body after every meal and carefully observing your digestion, energy levels, fullness, etc. Carb cycling will teach you to understand how certain nutrients affect your system and which bloat or upset your stomach. You will definitely feel fatigued for the first week or two, but don’t panic, just let your body adjust. If you feel very weak on the low carb days, a great way to give you an energy lift is to add some more healthy fats to your diet such as almonds, egg yolks, or avocado. But add them gradually, you won’t want to overdue it.

Supplementation

My approach is mainly based on solid food. I am not a fan of protein shakes (they cause bloating), protein bars, or other processed food replacement products. I believe that human digestion and metabolism are far better off with natural nutrition rather than artificial. Protein shakes and bars have fillers and other ingredients (including sugar) that will bloat you, suppress a healthy appetite, and hold unnecessary water. The best choice is always food! So I recommend always being prepared and having your cooler with meals ready. If you travel and are worried about having healthy options in proximity, there are a variety of healthy food prep services available that will deliver to your door exactly what you need wherever you are. While dieting and training with high intensity, your body needs to be supplemented with extra vitamins and minerals to support a healthy immune system, bones, joints, digestion, recovery, and overall general health. Here is the list of vitamins and minerals that I personally use to achieve my physique; I believe it will benefit absolutely anyone:

1. Multi-Vitamin: One serving a day. 2. Fish Oil: One serving 2 times a day. 4. CLA: One serving, 2 times a day. 5. Glutamine and BCAA: One 5-gram serving of each daily post-work out. 6. Digestive Enzymes: One serving before every meal.

Step 2:

Vacuum and Abdominal Training.

The Stomach Vacuum is an isometric contraction (tenses the muscle without moving it) of the Transversus Abdominus. A stronger Transversus Abdominus can create a stronger Valsalva Maneuver (the powerful exhale necessary to contract a muscle during an intense workload). This is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Many can trim 2 to 4-inches off their midsection in as little as 3-weeks with this technique. Also, building this area of the abdominal muscle will help you gain more control over your “abs” and assist better in explosive lifts. Stomach Vacuums take practice, but they are extremely effective. Now, let’s go over the most effective Vacuum Exercises.

SPINE VACUUM

This is probably the easiest/simplest of vacuum exercises, because you have gravity working with you to help you contract your TVA. Start here, and branch out once you’ve mastered this exercise. Lie down on your back, bending your knees so that your feet are flat on the floor. Exhale as much air as you possibly can, as this will allow the TVA to contract even better. Finally, contract the TVA by drawing in your belly button towards the spine, and hold this for 15 seconds. As you train more, you should try to increase your hold time, for up to 60 seconds. You can take small breaths as needed, as long as you can maintain the vacuum. Start out with 3 sets a day, and ideally you can work your way up to 5. This exercise is great to do first thing in the morning, since your stomach will be empty, and easier to contract.

QUADRUPED VACUUM

Once you can do 5 sets of 60-second supine vacuums, you can upgrade to the quadruped version, which is basically just a fancy way of saying on your hands and knees. This variation is slightly more advanced because your midsection is facing downward so you work against gravity to bring it up in a contraction. Start on hands and knees, making sure to keep your wrists directly below your shoulders, and your knees directly below your hip sockets. Look down at the floor so your neck is in a straight, neutral position. Just like in the supine vacuum, exhale as much air as possible. Contract the TVA by pulling in your navel, and hold for at least 30 seconds. You can repeat this for multiple sets and increase hold time as you master this vacuum.

SEATED VACUUM The next step up from the quadruped vacuum is the seated vacuum. The seated vacuum brings more of your core muscles into play, as you are seated upright and need that core support. Sit upright, on a flat and stable surface, making sure not to lean against anything. Exhale. Slowly draw in your navel (belly button) and hold for 30 seconds. Just like the other vacuums, as you get more proficient with the exercise you can increase the hold time and amount of sets. Once you get the hang of the seated vacuum, try doing it on an unstable surface (such as a balance ball) to challenge yourself.

pull VACUUM

Pull Over Vacuum is one of the most effective and difficult techniques of vacuums to perform. It is performed as a usual pullover exercise but with a lighter weight. Exhale on the negative phase, hold the dumbbell at the position where you feel you can suck in your belly the most, hold the vacuum while using the dumbbell as a leverage for as long as you can, then return into starting position. Rest 10 seconds and repeat for 10-15 reps. You should do this vacuum every day, post or pre work out.

Functional VACUUM While still practicing the above exercises, you can get in an extra bit of training by doing the vacuum anytime you are seated. Hold the vacuum indefinitely, and practice breathing throughout while maintaining control of the TVA. Once your body gets used to holding the vacuum, you will start to do it unconsciously while standing, and the whole process will be easier. To get even more out of your TVA and abs training, combine the two: do a vacuum, and do a spinal flexion abdominal exercise (such as a crunch) at the same time. Make sure to keep breathing! Exhale as you contract your abs. Vacuums can be practiced anytime, anywhere! The more you perform these exercises the quicker you will see the results.

Step 3:

Corset and Weight Belt Training.

A Corset or Waist Cincher is a garment worn to hold and train the torso into a desired shape for aesthetic or medical purposes for the duration of wearing it or with a more lasting effect. Both men and women are known to wear corsets, though it is more common for women primarily for fashion rather than athleticism. There is a lot of discussion on the topic of waist cinching, some advocate the physical advantages, while some focus on the negative side effects from corset training. However, if it is worn in moderation it may produce the results you seek without altering your health. I wear a Cincher for multiple hours a day (about 6-8). I generally use it more frequently when I am getting ready for a contest or a photo shoot in order to get my waist slimmer and tighter. It helps tremendously by bringing your organs closer together, which will give you a trimmed and narrow look. The corset also helps with the composure and keeps the abdominals tighter. I have noticed that wearing a corset when my body fat is low produces the most noticeable progress in waist-size reduction. If you are soft around your midsection then there is no need to wear a corset. First, focus on getting leaner. Your goal is to drop to around 10% body fat and only then start implementing corset training. Start with 1-hour a day and slowly work your way up to 6 hours a day. As with everything else, do not overdo it, more is not necessarily better. I do not wear a corset/cincher while working out, instead I wear a tight weight belt to preserve my waist and avoid lower back injuries. Always keep yourself in check and if you feel uncomfortable then take a break. As I mentioned I use this method only 3-4 months a year (while competing) with intervals. You can purchase a corset online at Amazon or eBay, or in any sporting goods store. They are available in all sizes and different colors.

Weight Belt Training

Back in the day, a vast majority of bodybuilders (including legends like Arnold, Zane, Platz, etc) used to, and still wear, weightlifting belts. Today you won’t see too many guys or girls “belted”. Unfortunately there are too many experts out there making a claim that wearing weightlifting belts will reduce core strength and general performance. I will not go into the detail of this argument, but rather explain how to utilize this equipment in order to preserve your waistline, secure your lower back, and increase your performance.

Wearing a belt while exercising increases intra-abdominal pressure (some research shows by 40%). Increasing intra-abdominal pressure is similar to inflating a balloon inside your abdominal cavity. The pressure inside the abdominal cavity pushes on the spine to support it from the inside, while the core muscles in the abdominal wall and lower back push on the spine from the outside. This inside and outside pressure acts to stabilize the spine and reduce the stress it receives when lifting heavy weights. Interestingly enough, it’s not the belt supplying the support, it’s the way that the body reacts to the belt that supplies the spinal support. This is how lifting belts can help to protect against back injuries during lifting.

Step 4:

Avoid Exercises and Activities that May Cause Thickening of Your Waistline. Preserving a Waistline: I often see very thickly developed oblique muscles (bigger waist) in men who perform heavy dead lifts and heavy full squats. The obliques also tend to be much more developed in people who don’t wear lifting belts. I have been wearing a belt for a long time and I firmly believe this practice trains the abdominal wall muscles to stay tighter and firmer. When you don’t wear a belt while exercising, various muscle groups have to work harder to help with stabilization. You often hear of this group of muscles referred to as the body’s “core.” Just like any muscle, if it is overworked, it will grow and make your waistline thicker. If you want to see a strong core, check out experienced power lifters. These are men with really big midsections and very visible obliques. Even with a belt, their core muscles have to work exceedingly hard to stabilize and assist them while lifting very heavy weights. I recommend wearing a belt from start to finish of your work out for this very specific reason, to prevent an over-growth in your core.

Performance: According to the Medical Science Sports Research group, wearing a lifting belt during squats has also been shown to increase muscle activity of the quadriceps and hamstrings. Having greater muscle activity during an exercise can help to better promote muscle growth in the long run. (Lander, J. E., et. al. The effectiveness of weight-belts during the squat exercise. Med Sci Sports Exerc. 1990 Feb;22(1):117-26.) To get maximum benefit, you have to use a lifting belt properly.

Tips for Proper Belt Usage: Make sure your belt fits well. It should be quite tight, but not so tight that you can barely breathe or move. Your belt should feel secure and not uncomfortable. You want to be able to press your core against the belt to increase abdominal pressure and stability. Ensure the belt is worn around the abdomen rather than the hips. Fasten it snugly enough to provide intra-abdominal pressure, but not so tight that it cuts off your circulation or prevents you from doing the lift with proper form.

Conclusion

Waist training is a slow, gradual process. The more consistent and systematic you are in your approach, the more effective it will be. Combining all of the tools provided in this e-book and executing them daily, will not only reduce your waist, but it will also make you healthy, fit, and functional. Physical results will create a healthy mind mentally, which can lead to making better lifestyle choices. Everything starts with a healthy diet, so make sure you design your nutritional plan wisely and implement these recommended changes. Adding vacuum exercises to your daily abdomen workouts will make a tremendous difference in improving your digestion, as well as composure and abdominal control. Your waist will shrink in front of your eyes! Your training program also plays a major role in shaping your mid section. Your workouts must be intense, but also intelligent. Avoid super heavy dead lifts and heavy squats. It is still possible to build a competitive figure and flawless physique without them. Most of the career-ending injuries in the sport of bodybuilding have come from using heavy weights. Corset training acts as the icing on the cake. When you have all your nutrition and training on point and you slim down to 5-10% body fat, this tool will make a noticeable difference in tightening up your waist. It should not be used alone as an ultimate “magic” instrument to reduce your waist size. In addition to all of the above, wearing a weight-belt while training will keep your waist small, increase your performance, and most importantly, keep you safe. Waist training is a demanding and challenging process. It requires total commitment, determination, and hard work on a daily basis. Your results will directly reflect on the effort you put in.