THOUSANDS OF CRUNCHES

By Frank Wall. Copyright 2010. All Rights Reserved.

I used to think that doing hundreds or thousands of crunches a day could guarantee me a ripped six pack. This was just another misconception to add to the list. In actuality, everyone has a six pack. Some people have a layer of fat covering up their abdominals. As a matter of fact, it is not necessary to do a single crunch to get your six pack to come out! You can simply do cardio. Even body builders will tell you they do cardio. Ab exercises sculpt your midsection. The cardio shows them off. You do not lose fat in one area but you burn it from all over. You can add thickness and deeper definition to your abs by working them out 2-3 days a week.

People will tell me all the time, “I do 400 crunches every night.” “ I do abs intensely everyday of the week”. Working out your abs is just like working out any other part of your body. If you over do it, you will not get any results. It’s just impractical. The only thing thousands of crunches day or night will do is build endurance for your stomach to perform a lot of reps. I only hit them hard once a week. It is usually during or at the end of my workouts throughout the week. I will touch on a few additional abdominal exercises. But if you are doing a specialty ab detail phase, then do them 3 times a week.

It takes time, motivation and a proper mind set to achieve the look and body of your dreams. In the past, I did not eat properly as a kid and had no results from any physical activity, even though I played soccer. At the age of 16, I weighed 225 pounds. I was able to slim down to 173 pounds in less than 2 ½ months. I spent my time running and taking fat burners, with no nutritional diet and had an excess of skin because my body did not adapt to the weight change properly. It took me almost 2 years but I finally transformed my mindset. On July 9, 2008, I weighed myself at 188 lbs. I was the leanest I had ever been and my muscle was getting leaner day by day. I remember having a huge gut and not being able to see anything down below. How embarrassing! My body has been adapting to the levels of intensity I put it through on a daily basis.

The bottom line is that your abdominals are your core strength. They are the center of power for doing your exercises. While doing a push up, you brace your abs for stability as you are rounding out your back. As you squat, you contract your abs for balance. As you row, stimulate your abs by pulling through the movement. Ab exercises are not meant for you to feel comfortable. You should feel a burn but not enough for medical attention. If you are sore the next day or the day after, then it is a job well done in my book!


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

Frank & Julie's Testimonies

---Frank's Testimony---

Julie and I started training at a local gym approximately 2 years ago. She was my first client and I was her first trainer! I remember how we both were ecstatic! Julie has made tremendous progress but never really had a breakthrough until almost a year and a half after she started her journey!

Breakthrough for Julie started when she was on the verge of quitting. She stopped training for a few months and even sent me a cancellation letter. I said it was urgent that she came in and saw me. I took Julie out to a Healthy Breakfast and wrote up a nutrition plan for her during our meal. We also revisited her goals. At that point: Life Happened for Julie. A miracle took place and Julie began prepping her food. She committed to 3 times/week training with me. She noticed definition in her arms and legs. Julie starting seeing results such as the indentions in her shoulders, the bump her triceps display and the tear drop in her quads.

More than ever I have been very intentional with her form and technique of lifting. She now trains harder than ever, grunting, yelling and pushing through like a true champ! I am so excited to have met Julie Jay. She is always smiling and her physique is rapidly transforming. She does not complain as much. She just does what I say, and usually says, "Oh Frank!" Lol, Like Chi Chi Okezie, My Senior Editor & Publisher, who gives me a sarcastic smile, saying "Yes Frank!".

People are just alarmed sometimes when new workout exercises are implemented! Julie is a phenomenal woman and I am pumped for what is to come in this new year!

Frank Wall

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---Julie's Testimony---

I have been working out with Frank Wall for approximately six months now. During these six months, my strength has increased greatly. I had a major increase in strength and it has helped me feel better inside and out. Working out gives me more confidence and helps me to feel more alive.

In the past, my motivation and workout routines were so inconsistent. Since deciding to commit the next year to working out with Frank, I have stayed motivated. Frank does a great job of encouraging and motivating me to workout harder and to eat much healthier. The eating was the hardest part for me, but I am finally beginning to see the benefits of combining healthy eating with my workouts.

Seeing my weight, measurements and body fat percentages going down, excites me the most! My body fat has dropped 9% as I am turning yucky fat into lean muscle. As those numbers continue decreasing, I am able to set new goals. At 35, I am happy to see my body looking better than ever. As I continue working with Frank to get healthier and stronger, I am looking forward to my body transformation in the next six months!

Julie Jay

TOP 3 BIGGEST MISCONCEPTIONS IN WOMEN'S SOCIETY TODAY - #3 GETTING TOO BULKY

By Frank Wall. Copyright 2010. All Rights Reserved.

This entry concludes our series on: “The Top 3 Biggest Health Misconceptions in Women’s Society Today”. These myths have been revealed and tested! Now that you have the knowledge and proper understanding, I hope that you will make the right decisions.

The Third Biggest Health Misconception: Getting Too Bulky

I laugh every time I hear women say, “I don’t want to become too bulky and get too much muscle.”. Working out is a process and does not happen overnight. If you are able to naturally put on 5 lbs of lean muscle in a year…awesome job! 7 lbs is even phenomenal. But if you are gaining 10 lbs here, and losing 10 lbs there, I guarantee you the muscle gain does not fluctuate as easily as the fat. It is your caloric intake that depicts your body. You can not get bulky lifting heavy weights and eating a low calorie meal plan. Your body can only grow was much with the your food intake. Even if you are lifting like a body builder, you can still look like a sexy runway model. Why? Bodybuilding requires you to eat eat eat a lot! As you sculpt your physique to show curves and tighten, eat 5-6 portioned meals daily.

Others say, “I don’t want to get ripped.” If you are getting too lean, eat more peanut butter or drink more whole milk. These are easy ways to putting on the pounds. To get “shredded” requires a really specialized meal plan. It has to be modified almost weekly which will constantly shock the body.

I always tell women to focus on what they have and not on what they do not have. Some of my female clients are afraid of gaining weight when they train with me. Gaining weight is not a bad thing. It is important to look at your nutrition. 90% is your food and 10% is your training. You have to be honest about your nutrition/training regimen. There is information everywhere. Gain wisdom and knowledge and then apply it.

FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

FRANK WALL'S DAILY BREAD 1/05/2010

By Frank Wall. Copyright 2010. All Rights Reserved.

I hope your nutrition is improving daily! Here is my latest meal plan which does not include eating out.

7:30 am 1.5 scoop Syntha 6 protein shake. 2 tablespoons of Smart Balance Omega 3 peanut butter. 45/26/27
10:30am - 3 whole eggs/5 egg whites. 33/0/18
11:25am - 2 cups of whole grain pasta (5 gms of fiber per serving), 6 oz chicken, 2 Tonalin Cla, 2 efas, 2 capsules Tribulus Testerous ( 1,000 mg). 60/80/8.
(After this meal, I had 1 capsule digestive enzyme 325 mg pancreatine 4:1, which is equivalent to 1300mgs of pancreatine.)
Total Calorie Update so far --- 138/106/53. 1433 Calories.

12:30pm - Train Shoulders and Triceps.
2:00pm -12oz Bolthouse Farms Green Goodness. 3/50/0
120z Bolthouse Farms Vanilla Chai Tea 15/37/4
Total 24oz juice. 18/87/4
3:00 pm - Protein Plus rtd 51. 51/6/1.5
Quick Update: 207/199/59

4:15pm - carb conscious supreme protein peanut butter crunch 30/26/18
6:30pm - 2 cups of wheat pasta 14 oz eye of round roast. 115/80/12
Quick Update: 352/305/89. 3429 Calories

10:00pm - 10.5 oz eye of round roast, 2 servings of fiesta veggies ( A mixture of red peppers, broccoli, carrots, garbanzo beans, white beans, kidney beans and Italian green beans.). 57/20/11

Final Update: 409/325/100 – Packin’ it in!!! 3,836 Calories!!! Woo Woo almost 4k!


*Eating all this food, never makes me feel stuffed. I feel just satisfied. I usually wait 15 minutes then drink water, it keeps in the food. I have been intentionally eating more steak and adding more fat in my diet after reading about the O Blood Type. I am not the leanest, but I feel stronger than ever! In the next 12 weeks, I want to get massive, especially upper chest and upper mid back. The goal is to get the chub off my inner thighs, harden my gluttes, size on my calves, and rip up my midsection. I pray I look good this summer! *


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

FRANK WALL'S DAILY BREAD

By Frank Wall. Copyright 2010. All Rights Reserved.

I want all of us to eat better, healthier and happier in this new year! In order to take this on, I would like to occasionally share my daily meals with you. Hopefully, this will guide you to prep your meals and be conscious of what you are eating.

5:30 am - 2 whole eggs . Munched on 3 ounces of chicken. 32/0/12
7:45 am - The rest of that chicken 3 ounces. 20/0/0
10:00am - 1/2 large apple & bottle of muscle milk. 25/24/9
10:45am - Training.
12:30pm - Sushi. 90/90/20
2:00pm - Nap 1.5 hrs.
6:00pm - Longhorn: 12 ounce renegade, 7 ounce sweet potatoes, 3/4 cup broccoli (no seasoning no butter plain/dry everything). 80/55/15
10:00pm- O'Charleys: 12 oz sirloin and broccoli 3/4 cup. 80/5/20

Daily Totals - 337/165/76 2692 calories

I have not eaten out 3 times in one day before, but doing it healthy as I can. The meals for today were fairly sodium packed, but intention now is to get big! Thanks for letting me share!


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

TOP 3 BIGGEST MISCONCEPTIONS IN WOMEN'S SOCIETY TODAY - #2 ENDLESS CARDIO

By Frank Wall. Copyright 2010. All Rights Reserved.

I hope these nuggets of knowledge will direct you into the right path to change your lives for the better! Let us continue with our series on: “The Top 3 Biggest Health Misconceptions in Women’s Society”.

The Second Biggest Health Misconception: Endless Cardio

Many women run on a treadmill or train on an elliptical for hours on end at high intensities to stay lean. Unfortunately, you burn muscle doing those types of exercises. You breathe heavy for extended periods of time, your brain is deprived of oxygen and it reverts to muscle for fuel. Believe it or not, you become a Skinny Fat! Yes, you lose weight but you lose muscles and some fat, instead of just fat.

Sometimes, women do endless cardio to burn off all these calories they just ate. It is not about the calories that you had that day. It is more to look at the whole week or even the entire month. There is something wrong if you are in fear every time you eat badly. If you eat unhealthy all the time and are not worried about it, you need to look into that. I would rather put those big calories to use for a hard workout later, involving weights, or body weight exercise rather than cardio. You will have plenty of fuel available to you to get you through a powerful workout.

You must realize that doing endless cardio is not the best way to lose a lot of weight. It is not about the weight. You will lose weight and more than likely have flabby skin as a result. I have said this before in my famous articles and teachings: Burn Fat and Build Lean Muscle.

The truth of the matter is that you can injure yourself if you are overweight. Perfect Example: I used to train a woman who stressed she had no more money to continue training. Instead, she went to those cardio classes gym offers. She was not strength training. One day she reached over in her car to grab something and severely injured her shoulder. Her frame and the amount of muscle she had, was completely disproportionate. Granted, my services are not cheap, but neither was that doctor’s bill. The price she paid for one visit was equal to a few months of my time.

Your health is important. Do not ever wait until the last minute. Trust me, I have leaned a lot in my years and you do not want to pay the hard way.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010

TOP 3 BIGGEST MISCONCEPTIONS IN WOMEN'S SOCIETY TODAY - #1 EATING LESS OFTEN

By Frank Wall. Copyright 2010. All Rights Reserved.

As a Fitness Coach, I hear a lot of health/fitness misconceptions that are enough to drive me bananas! I will be posting a series on: “The Top 3 Biggest Health Misconceptions in Women’s Society Today”. I believe this series will empower women and give them the right counsel for making sound health decisions for their physical and mental success!

The First Biggest Health Misconception: Eating Less Often

Some women seriously think that eating less meals helps them lose weight. In actuality, eating less slows down your metabolism resulting in unwanted fat storage. It also lowers your caloric intake and you end up burning muscle for fuel. The average person loses about 7lbs. of lean muscle per year over the age of 40.

Another misconception with eating less often is that women sometimes feel they do not have time to eat breakfast. If you skip breakfast, you will have low energy levels. Your body becomes malnourished. This will result in you aging faster and producing less anti-aging nutrients and extra antioxidants.

I also hear often from women, that they are just not hungry in the mornings. I suggest that you give yourself time. Your metabolism is just a tad slow. Consistent training will rev it up in no time. Eat like a queen in the A.M. and taper down throughout the day. But after workouts, I encourage you to eat a lot of nutrients so that your body can soak it all up like a sponge.

Remember Ladies, do not eat heavy carbs at night, especially before going to bed (if indeed your goal is to build a sexy physique). Your body will be more likely to store carbs as fat. Insulin sensitivity is low at night, meaning it is not as responsive as it is during the day. Also, when you eat those heavy carbs, you are not as hungry in the A.M. Your body still has these carbs in your system, so it is not as deprived for a glucose source.


FRANK WALL – FITNESS COACH / LIFESTYLE MOTIVATOR
FrankWallFitness@gmail.com
FRANKWALLFITNESS 2010