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About Phil Stevens
Expertise
I can answer questions related to any of the following areas general fitness, athletics, weight training, strength sports, personal trainers, personal training, health and wellness, diet/nutrition, weight/fat loss, dietary supplements, and bodybuilding.

Experience
I while attaining both my Bachelors and Masters degrees in studio art found another passion, that of training and nutrition. A constant student, my real-world under-the-barbell and behind-the-fork approach has led to many an opportunity, experience, and change in my life as well as those I have worked. I have transformed my own body in numerous ways from an initial soft 300 plus pounds, to a 165 running enthusiast, and currently 240-260 pounds competing as a strongman and powerlifter. I am constantly picking, meeting, and reaching new goals; happy but never content, always striving to perform, learn, build, and pass on past lived experience. I have attended, competed in, and hosted various seminars, workshops, and strength events. Met, befriended, worked for, and with many of the tops in the fields of training, sports, and nutrition. I consistently and compassionately pass on my lessons learned and knowledge gained to anyone in need, or to those whom simply expresses a desire, passion to better them selves. My experience is varied, having worked both distance via the internet, and hands on. From consulting with high caliber competitors and athletes, training support on a women’s weight loss forum, to volunteering with children in high risk neighborhoods. I have helped any and all walks of life get closer to and achieve their personal goals. All the while insisting I have, and will continuee1=

You are here: Experts > Recreation/Outdoors > Bodybuilding > Weightlifting & Exercise > abs

Weightlifting & Exercise - abs

Expert: Phil Stevens - 10/20/2009

Question
hi im a female 22 years old in i was wondering wat can i do to lose my stomach i hired a personal trainer and she told me to do lunge squats 12 reps
chest press 20 pounds 15 reps
back pulldown 30 pounds 15 reps
standing shoulder side db raise 5 pounds 12 reps
tricep dip 10
ab cruches 25
2-3 sets
ALSO 35 min of cardio 5x a week
but it dont seem to be working im losing everything but my stomach i so wat execise would u suggest also i seem to lost my butt wat can i do to get it back

Answer
Tasha-

the thing is the last thing to go is the abdominal fat. the other thing you so called trainer has you doing very small moves that wont build you the nice firm butt you want or burn a lot of calorie that will have you losing fat all day long. You want ha butt back you need to load the bar, Start doing deadlifts, and deep squats, yes some lunges etc but BIG whole body moves with free weights not machines.

The moves that makes guys BIG make women HOT and tight. You dont have the genetic to get huge. The one move I would NOT have women do is heavy side bends or to much direct ab work at all. Side bends and ab direct ab work will actually make the muscle in that area Grow and become larger, hence a wider waist. Great for a strength athlete not great for a woman not interested in athletics and simply trying to look hot. Your abs will get all the work they need doing the BIG compound moves like squats deadlifts and OH pressing.

You as well as everyone should base your training on heavy resistance training, heavy of course being a relative term to the individual. Based in BIG compound moves with free weights not machines in order to build muscle and burn some body fat.

Base your training on squats, Deadlift, bench press, over head press, chins and rows, and power cleans these are the moves that use the most muscle at once. Train like an athlete, seek performance not pain. Aim not to go to failure. failure happens dont seek it. Aim to kick the weights butt not them kicking yours, Aim to make progress make something that was hard easy. Start slow even deep body weight squats and work up. Learn proper form.

I would do one press, one pull and one leg move a day really giving the moves the attention they deserve. Start with 2-3 days a week and then add on a session or two of cardio. Base your training on the resistance activity and DO a few big exercises to completion then 1 ton of small ones half witted.

For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation

Phil
www.staleytraining.com

I also ask you to take a look at my charity strength event with proceeds going to support Big Brothers and Big Sisters. Look at the online raffle make a donation no matter how small they all help the cause and give you a chance of winning some great prizes at the same time
http://www.lift4hope.org

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