Ab Secrets

8/12/2019 Ab Secrets

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Dr. Darden Reveals the

AB SECRETSOlympic GymnastsHave Practiced for Years!

Apply These Secrets for a Flatter,

Firmer Stomach in Only 14 Days.Do you want tight, toned, and lean abdominals especially your

lower abs? Do you wish that you could nally discover how to get

the best resultsfrom your eating and exercising?

The following eBook commands your attention, answers your

questions, and guides you in a new, realistic direction. And, its FREE.

By Ellington Darden, Ph.D.Former Director of Research for Nautilus

Sports/Medical Industries and

Author of 68 Fitness Books

Copyright 2010. All rights reserved worldwide.


2/13

2010 2 www.drdarden.com

Discover the Secrets Nadia, Mary Lou,and Shannon Have Known for Years!

Have you ever noticed the rm, at stomachs thatchampion gymnasts have?

Olga Korbut, with her winning smile and

originality, pranced her way to a gold medal at the

1972 Olympics in Munich and Nadia Comaneci

followed some four years later in Montreal with

her perfect 10s. What slim, strong midsections

they had.

And who can forget Mary Lou Retton,

with her hard body and ripped abs, winning theall-around title in 1984?

Then, there was Shannon Millerin Atlanta

in 1996 and Carly Pattersonin Athens in 2004.

Both were well conditioned and concave waisted.

More recently, in Beijing in 2008, the dynamic

athleticism of Shawn Johnsonimpressed

us. Plus, the graceful lines of Nastia Liukin,

combined with her power and sleekness, left many

admirers searching for suitable adjectives.

You might think female gymnasts in competition all stay

lean by starving themselves. Well, they dont. They know

how to PLAN their eating by having small, frequent,

carbohydrate-rich meals which keeps their energy levels

steady and consistent.

Olympic gymnasts almost never practice crunches or sit-

ups. How then do they get their incredible abs? They do

pikes, leg raises, and v-seats which work their lower abs

intensely from the BOTTOM UP.

Female gymnasts also accelerate both their eating andexercising by superhydrating their systems with cold

water. Water in large amounts contributes greatly to both

leanness and strength.

For decades, Ive observed and studied the practices

of these gymnasts, and Ive adapted their guidelines to

the training of other athletes. As a result, Ive had much

success in helping people of all ages reduce their fat,

strengthen their midsections, and atten their stomachs.

But my techniques for shrinking those pooches of fat

around the navel are so foreign to most people that they

rightly so should be classied as SECRETS.

The 3 SECRETSI discuss on the following pages are the

product of my decades of researching and working with

overfat and out-of-shape people plus, gymnastic insight

into what produces the best results in the lower-abdomen

region. Each page of this eBook, by careful deduction, is

signicantly condensed.

The real secret, from a scientic perspective, is there are

more than three secrets. Youll have to study my previous

books, visit my website or consult with me to obtain all

the details and learn the unabridged story.

For now, these 3 SECRETS, once understood and

applied for as little as two weeks will make a

recognizable difference in your stomach atness.

Shannon Miller, Olympic Gold Metalist,

still t and rm at age 35.


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SECRET #1

Exercise Your Abs from the Bottom Up.

Stack Lower-Ab Exercises into a Workoutand Repeat 3 Times a Week.

Watch a gymnast train and its one related activity after

another. Sure, there are runs, jumps, and rolls. But there are

also handstands, balances, and graceful postures performed

in a slow, controlled manner.

Did you know . . . its those smooth, deliberate movementsthat require the greatest muscular strength and endurance?

Advanced gymnasts practice connected exercises, one after

the other, in what they refer to as stacks.

For the women using this eBook, stack means to

organize three related exercises and perform them back-

to-back, with no rest time between the movements. In

other words, you immediately go from exercise 1 to

exercise 2, and then from exercise 2 to exercise 3. Usingthis style with similar exercises leads to a deep, burning

sensation within the involved body parts.

This deep burn has proven to be exceptionally effective

in sculpting the abdominal and oblique muscles.

Two routines are presented below. The rst requires

no special equipment. The second stacks three exercises

involving the Ab Coaster, which is a unique home-exercise

machine that targets the lower abdominals. Both routines

apply only one set of ve exercises, which are performedthree times per week.

The rst three exercises in each routine are done

progressively by doing 8 repetitions, initially, and adding

1 repetition each training day. At your sixth workout,

you will be doing 13 repetitions. Try to do each repetition

smoothly, taking approximately 5 or 6 seconds per

repetition.

At the completion of the rst three exercises in both

workouts, take two minutes to rest then, do the Wall

Squat Hold and the Negative Push-Up.

Its important that you motivate yourself during each

exercise. Understand the movement and push yourself

intensely through each group of repetitions, in proper

form. Your goal is to reach that burning state and

keep going progressively workout-by-workout.

For the midsection of a gymnast, you must learn to focus

and endure a certain amount of muscular fatigue toward

the completion of each exercise. With a positive attitude,

you can succeed.

Select one of the routines below. Do NOT use both.

Repeat the selected routine three times a week,

on non-consecutive days.

Professional gymnasts like Shannon Millerexercise their abs from the bottom up.


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Lower-Ab Routine

Freehand Exercises

Reverse Trunk Curl (for abdominals): Lie face up

on the oor with your hands on both sides of your hips.

Bring your knees up toward your chest so your hips and

thighs are exed. Cross your lower legs at your ankles.

Curl your hips toward your chest by lifting your buttocks

and lower back off the oor. As you lift your buttocks,

you must counterbalance your body by pushing down on

the oor with your hands and arms. Pause briey in this

top position. Then, lower your hips slowly to the oor.

Dont move your thighs and knees excessively. Keep

them near your chest. Repeat for 8 repetit ions. Moveimmediately to the Side Bend to the left.

Side Bend to Left(for right obliques) : Stand with your

feet hip-width apart. Extend your arms above your head

and interlace your ngers. Stand tall and reach toward

the ceiling. When you achieve the maximum height, start

bending laterally to the left. Pause briey in the stretched

position and reach again with your arms and hands, this

time maximally to the left. Return slowly to the top center

position do not let your hands move forward. Keep

them extended and directly over the middle of your head.

Reach toward the ceiling with both hands and repeat

bending to the left side for 8 repetitions. After the nal

repetition, move immediately to the Side Bend to the right.

Side Bend to Right(for left obliques): Assume the

same standing position as before. This time, reach toward

the ceiling and bend laterally to the right. Stretch, reach

to the right, return smoothly to the top center position,

and continue for 8 repetitions.

Wall Squat Hold(for buttocks and thighs): Stand

erect and lean back against a smooth, sturdy wall. Place

your heels 3 inches wider apart than your hips and

approximately 12 inches away from the wall. Adjust hands

on hips. Slide your back down the wall until the tops

of your thighs are parallel to the oor. Hold this position

for 10 seconds. Push back to the top position. Lower to

the parallel position and repeat for 8 sustained-contraction

repetitions. Add 1 repetition to each workout.

Negative Push-Up(for chest, shoulders, and backsof upper arms): This is the single exercise youll do in

a negative or lowering-only manner. Assume a standard

push-up position on your toes and hands with your arms

straight and your body stiff. Lower your body slowly

to the oor by bending your arms slowly in 6 seconds.

Do NOT try to push yourself up to the top position.

The idea is to focus only on the lowering, which will

become very challenging. Use your legs to get up. Place

your knees on the oor, raise your chest, straighten your

arms, and slide back on your toes into the top position.

Repeat for 8 repetitions. Add 1 repetition per workout.

Wall Squat Hold

Reverse Trunk Curl


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Difficult Ab Exercises Made EasyAb Coaster:A Breakthrough in Abdominal Training

The Ab Coaster works your

abs from the bottom up, while

limiting stress to your neck, back

and shoulders.

Hanging Leg Raise

The Ab Coaster makes this difcult

exercise possible for anyone to

perform.

Among competitive gymnasts, who are known for their

lower-ab strength and muscularity, the best exercise

for complete abdominal development is the Hanging

Leg Raise. The Hanging Leg Raise is performed in the

following manner:

Hang by your hands from an over-the-head horizontal

bar. Raise your feet and knees toward your hands. Lean

back slightly with your head and shoulders as your legs

are lifting. Touch your feet to the horizontal bar. Pause

briey. Lower your feet back to the bottom position.

If you can do 10 consecutive repetitions of the Hanging

Leg Raise, you probably have little need for this eBook.

In fact, your stomach is probably at and your lower-abs

are well dened.

The problem is that the Hanging Leg Raise is extremely

difcult for the average woman to perform. Most

cannot even raise their feet to waist level, much less

to the overhead bar. And, holding onto the horizontal

bar for 30 seconds or longer, takes muscular hands andforearms, as well as supportive strength in the shoulders

and upper back.

The Ab Coaster was designed to remove much of the

difculty of this hanging exercise, while emphasizing the

positive effects of raising the lower body. Instead of

lifting the entire weight of your legs forward and up,

you kneel on a bench that rests on a curved track.

Then, with your elbows supported on padded armrests,

you glide the bench forward and up. Such a motion

works your abs from the bottom up, much like the

Hanging Leg Raise with none of the problems.

The Ab Coaster has my vote for working effectively the

often-neglected, lower-ab muscles.

What about stacking the Ab Coaster exercises? Well,

youve really got to experience this below-the-navel,

inside-out-burning feeling for yourself.

Once you get the hang of the Ab Coaster (it does take

some getting-used to), you can progressively add 5, 10,

and 15 pounds of resistance plates to the carriage . . .

to make each repetition HARDER. Harder is the name

of the game, if you want to force your body to build

stronger, better-dened, lower abdominal muscles.

Theres just never been a PRACTICAL, PROGRESSIVE

way for women to target the lower abs until the

arrival of the Ab Coaster.

For more information about the Ab Coaster, go to

www.AbCoasterClub.com.


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Ab Coaster, Lower-Ab Routine

Ab Coaster Forward Lift (for abdominals, especially

the lower): Adjust the seat so that it faces forward. Moveto the side. Place your forearms and elbows on the arm

pads and grasp the handles lightly. Kneel on the seat and

hook the front of your feet on the back edge of the pad.

Look forward and keep your back straight. Pull your

knees forward and up, which moves the carriage, until

you fully contract your abdominals. Pause briey at the

top position. Lower smoothly to the bottom. Repeat for

8 repetitions. Ease out of the machine and get ready to

perform the Left Side Lift.

Ab Coaster Left Side Lift (for abdominals and left

obliques): Readjust the seat. From behind, the front goes

right and the back goes left, and make sure it locks in place.

Move to the side. Place your forearms and elbows on the

arm pads. Grasp the handles lightly. Kneel on the seat and

hook the front of your feet on the back edge of the pad.

Look forward and keep your back straight. Note that your

left knee, because of the rotated position of your hips, is

slightly in front of your right knee. Pull your knees forward

and up, which moves the carriage, until you fully contract

your abdominals and left obliques. Pause briey at thetop position. Lower smoothly to the bottom. Repeat for

8 repetitions. Ease out of the machine and get ready to

perform the Right Side Lift.

Ab Coaster Right Side Lift (for abdominals and

right obliques): Readjust the seat. From behind, the front

goes left and the back goes right, and make sure it locks in

place. Move to the side. Place your forearms and elbows

on the arm pads. Grasp the handles lightly. Kneel on the

seat and hook the front of your feet on the back edge of

the pad. Look forward and keep your back straight. Note

that your right knee, because of the rotated position ofyour hips, is slightly in front of your left knee. Pull your

knees forward and up, which moves the carriage, until you

contract fully your abdominals and right obliques. Pause

briey at the top. Lower smoothly to the bottom. Repeat

for 8 repetitions.

Wall Squat Hold (for buttocks and thighs): Stand

erect and lean back against a smooth, sturdy wall. Place

your heels 3 inches wider apart than your hips and

approximately 12 inches away from the wall. Adjust handson hips. Slide your back down the wall until the tops of

your thighs are parallel to the oor. Hold this position for

10 seconds. Push back to the top position. Lower to the

parallel position and repeat for 8 sustained-contraction

repetitions. Add 1 repetition to each workout.

Negative Push-Up (for chest, shoulders, and backs

of upper arms): This is the single exercise youll do in a

negative or lowering-only manner. Assume a standard

push-up position on your toes and hands with your arms

straight and your body stiff. Lower your body slowly tothe oor by bending your arms slowly in 6 seconds.

Do NOT try to push yourself up to the top position.

The idea is to focus only on the lowering, which will

become very challenging. Use your legs to get up. Place

your knees on the oor, raise your chest, straighten your

arms, and slide back on your toes into the top position.

Repeat for 8 repetitions. Add 1 repetition per workout.

Forward Lift

Side Lift


7/13 2010 7 www.drdarden.com

SECRET #2Eat a Small Meal Every 2 Hours.

Cut Calories, but Eat More Often.

Gymnasts during their practices, which last for consecutive

hours in the morning as well as the afternoon, are

constantly on the move. Theres little time for sit-down

meals and full stomachs cut into practice time.

Their secret is to consume a small meal, 300 calories or

less, and to repeat it every 2 hours. They are fueled

on complex carbohydrates, plus a moderate amount ofproteins and fats. Frequently, nutritious shakes are mixed

and gulped on the go.

Five or more of these small meals are consumed each

day . . . by serious gymnasts .

In comparison, studies show that the typical woman in the

United States eats only 2.5 meals a day. She consumes a

skimpy breakfast, followed by a moderate-size lunch and

a larger dinner. In between meals, she drinks caffeine

ladened coffee and diet sodas.

A key component to efcient fat loss is to increase the

number of meals per day and keep them small and evenly

spaced: approximately 2 hours between calorie intakes.

A small meal can be a snack or a measured amount of

several different foods.

The Flat-Stomach Eating Plan consists of ve mini-meals

for a total of 1,100 calories a day for a woman weighing

150 pounds or less (Group A) and 1,300 calories a day for

a woman weighing 151 pounds or more (Group B).

Calories for each of the listed foods are in parentheses.

Each days mini-meals are comprised of approximately

50-percent carbohydrates and 25-percent proteins and25-percent fats. Complex carbohydrates such as whole-

wheat bread, bananas, and apples are your recommended

sources of energy. In some of the meals, I suggest a brand-

name product as a guide.

Research shows that most adults can consume the same

breakfast and lunch for two weeks, if not longer. This

simplies calorie counting and food preparation. Also, after

the eating plan, please refer to the notes carefully.

Try a nutritious shake as a mealreplacement.


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The Flat-Stomach Eating PlanFor 14 Consecutive Days

Total calorie consumption . . .

Women (Group A, 150 pounds or less): 1,100 caloriesper day.Women (Group B, 151 pounds or more): 1,300 caloriesper day.

Breakfast = 300 calories

Choice of bagel or shake.

Bagel:

1 plain bagel, Lenders (refrigerated,

5 pre-sliced to the bag) (210)

ounce light cream cheese (30)

cup orange juice (55)

Noncaloric beverage

Shake:

2 scoops of Metabolic Drive Complete shake mix

(206), or other meal replacements to equal the

appropriate calories

1 large banana (8-3/4 long) (100)

12 ounces cold water

Place ingredients in blender and mix until smooth.

Lunch = 300 calories

Choice of sandwich or shake.

Sandwich:

2 slices whole-wheat bread (140)

1 tablespoon reduced fat mayonnaise dressing (20)

1 teaspoon Dijon mustard (0) (optional)

2 ounces white meat (about 8 thin slices) chicken

or turkey (80)

1 ounce fat-free cheese (1 slices) (50)

Noncaloric beverage

Shake:

2 scoops Metabolic Drive Complete shake mix

(206), or other meal replacements to equal the

appropriate calories

1 large banana (8-3/4 long) (100)

12 ounces cold waterPlace ingredients in blender and mix until smooth.

Afternoon Snack = 100/200 calories

Group A has one selection; Group B has both.

1 apple (3 diameter) (100)

1 cup light, nonfat, avored yogurt (100)

Evening Snack = 100/200 calories

Group A has one selection; Group B has both.

1 apple (3 diameter) (100)

1 cup light, nonfat, avored yogurt (100)

Dinner = 300 calories

Choice of one of three frozen, microwave meals:

Layered Lasagna with Meat Sauce, Michelinas Lean

Gourmet (310)

Noncaloric beverage

Honey Ginger Chicken, Healthy Choice Frozen

Entrees (310)

Noncaloric beverage

Chicken with Almonds, Lean Cuisine Caf

Classics (250)

cup fat-free milk (45)

Noncaloric beverage


9/13


Notes on the Eating Plan

Noncaloric beverages are any type of water tap,

bottled, carbonated, or avored with no calories.Other noncaloric beverages are soft drinks with

zero calories and no caffeine, and decaffeinated teas

and coffees.

For the latest frozen, microwave meals, and for possible

substitutions please refer to the following Web sites:

Michelinas.com

Healthychoice.com

Leancuisine.com

For nutrient-dense, meal-replacement shake mixes, see Metabolic Drive Complete (MetabolicDrive.com)

Full Strength Nutrition (FullStrength.com)

Myoplex Original (EAS.com)

When on a reduced-calorie eating plan, you should take

one multiple vitamin with minerals tablet each morning

with breakfast. High-potency supplements are not

necessary.

Your doctor should be aware that you are about tomodify your eating and exercising. Make a copy of this

eBook and carry it with you for easy referral. Your

physician will more than likely recommend a thorough

physical examination if you have not had one in the last

twelve months.

IMPORTANT: There are a few people who should

not try this program: children and teenagers; pregnant

women; women who are breast-feeding; women with

certain types of heart, liver, or kidney disease; diabetics;

and those suffering from some types of arthritis andcancer. This should not be taken as an all-inclusive list.

Some individuals should follow this plan only with their

physicians specic guidance. Consult your health-care

professional beforehand and play it safe.

Optimize Eating OutIf you are dieting, eating out can be a trying experience.

Its best to be prepared and proactive with these rules:

Request that a large pitcher of ice water be placed on

you table and drink from it freely.

Dont open the menu. Menus are designed to entice you

to spend big on rich foods.

Choose a simple green salad without croutons and bacon

bits. Add lemon or vinegar as a dressing.

Select one or two vegetables with nothing added.

Order a whitesh and have it baked, broiled, or steamed,

with nothing on it.

Be very specic with your order. Double-check it to

make sure the waiter understands.

Have decaffeinated coffee or tea for dessert.

Control your meal planning

with simplicity.


10/13


SECRET #3

Drink More Water for Greater Fat Reduction.

Accelerate Your Eating and ExercisingResults by Applying Superhydration.

On television you see many of the worlds best

athletes chug down their Gatorade on the

sidelines. But in spite of the millions and millions

of dollars spent on advertising, most exercise

scientists recognize that the key ingredient in

Gatorade, and other marketed precisely balancedcarbohydrate-electrolyte beverages, is WATER.

You better believe that competitive gymnasts get

thirsty. Nothing, and I mean NOTHING, will ever

take the place of cold water. During hot, humid

practices, gymnasts crave ice-cold water and

lots of it for performance purposes, improved

health, better concentration, and more condence.

A constant supply of water contrary to popular belief helps many

women prevent bloating, which is caused by female hormones and too

little uid.

Large amounts of cold water are vital for efcient fat shrinkage. The term

superhydration means the drinking of at least 4 quarts of ice-cold water

each day.

The traditional recommendation of 8 glasses (two quarts) per day is not

nearly enough for maximum fat shrinkage. To accelerate your results,

drink 4 quarts a day.

When not consuming enough water, the bodys reaction is to retain the

water it does have. Kidney function is hindered and waste products

accumulate. The liver is then called upon to ush out impurities. As a

result, one of the livers main functions, metabolizing

stored fat into useable energy, is minimized.

Additionally, muscles are composed of more than

70-percent water. Intense muscular exercise emits

heat, which requires steady amounts of water to

keep the entire system cool and fueled. Combiningsuperhydration with intense exercise creates a

synergistic recipe for successful fat shrinkage.

Maximize calorie burn by keeping the water

cold. A gallon of ice-cold (40-degrees

Fahrenheit) water requires 123 calories of heat

energy to warm it to core body temperature

(98.6 degrees Fahrenheit).

Superhydration will initially cause you to visit the bathroom

more often than normal. Soon, however, your bladder will adapt

and youll urinate less frequently, but in larger amounts.

For you bottled water fans, buy 16-ounce bottles, refrigerate the lot, drink

freely, and count tops. Dont stop until youve collected 8 tops for the day.

For those of you who have easy access to a fridge, ll a gallon container with

water. Throughout the day, continue lling your glass until you empty it.

For the ofce dwellers, purchase an insulated 32-ounce container with a

straw. Add a rubber band to the bottom each time you nish one.

Get clever with your hydration accounting. It will pay off in decreased

pounds and inches.


11/13


Riddled withDaytime Stress?

Apply this

5-Minute Technique

Most people who fail to shrink fat at

the average rate have too much stress

in their lives. In many of these situations,

its important to learn how to relax

more.

Michael Krugman, founder of the

Sounder Sleep System, describes how

to take a timeout and relax more

effectively during a stress-lled day:

Sit comfortably. Fold your hands in your

lap, lacing the ngers and thumbs. Then

straighten your index ngers, so the pads

of the two ngers rest against each other.Remain in this quiet position for ve

minutes.

Continues Krugman: When youre awake

and active, your hands are usually busy

and so is your brain. When you stabilze your

hands with this ve-minute technique

your brain slows down, and you become

calm and tranquil.

If you want a leaner, tighter midsection and are ready to commit,

what can you expect from adhering to my 3 SECRETSfor 14 days?

Research at the Gainesville Health & Fitness Center in Gainesville,

Florida, which is reported in my book, A Flat Stomach ASAP, offers some

insight. In that study, 109 women progressed through a similar plan.

In the rst two weeks, the average woman shed 7 pounds.

An average of 2 inches came off of the waist of each woman.

Since my 3-SECRETformula is comparable

to the ASAP program, you can expect s imilar

decreases. In fact, with the incorporation

of the Ab Coaster, I predict in many cases

even better results.

Soon you will experience the gold-medal

teamwork of . . .

(1) Bottom-Up Exercise,

(2) Small Meals Every 2 Hours, and(3) Superhydration.

With strict adherence to my 3 SECRETS, you will be

well on your way to achieving a at stomach, dened lower

abs, and the body youve always wanted.

Make it happen!

Realistic Expectations . . .Make It Happen!


12/13


The stomach vacuum is an old-school bodybuilding trick

that involves an unusual contraction of the transverse

abdominis muscle, which stretches horizontally across your

midsection. I taught this contraction to more than 100

women who went through one of my tummy-tightening

courses, and most of them got the hang of it quickly.

Heres what it entails:

Lie in bed on your back.

Place your hands across the bottom of your ribcage and the top of your abdominals.

Take a normal breath and forcibly blow out as

much air as possible.

Suck in your stomach to the maximum degree,

but take in no air during the process. You should

feel a concave formation under your rib cage.

Try the vacuum several more times while lying down.

Stand now and get in front of a mirror and try the

vacuum. Remove your shirt so you can see whatshappening. At rst, the vacuum is more difcult to do

standing than lying, but with a little more practice, you

should be able to master it in a standing position.

Practice the stomach vacuum twice before breakfast,

lunch, and dinner or six times a day for two

weeks and your waist will be stronger and atter.

BONUS SECRET!Practice the Stomach Vacuum

For a Smaller Waist.

Fat Cells:Losing or Shrinking?

What happens when you lose 10 pounds of body fat? Lose

is actually a misnomer. Biologically, the oily liquid inside the fat

cells simply metabolizes and the outer walls, the circumferences,

shrink. In other words, you never get rid of the fat cell, just the

fuel inside of it.

Shrink is a much better description than lose. Fat cells shrink

in size and they have the potential to inate and deate again

and again and again which explains why many people go backand forth between fatness and leanness.

Generally, if you want a at stomach or six-pack abs, you have

to shed fat from all over your body. Why? Because we evolved

as mobile, active creatures, who were adept at using BOTH our

lower and upper bodies.

Thus, survival was not only based on being able to move

our arms and legs vigorously, but also having a long-term

energy supply in the form of stored calories, or fat. It made

evolutionary sense for mobile people to store fat in thicker

layers around the midsection and progressively thinner levels

toward the extremities.Today, primarily because of the abundance of high-calorie foods

and laborsaving devices, Americans are the fattest people on

the planet. By the year 2012, predictions are that 82 percent of

Americans, 25 years and older will be overweight.

Surveys reveal that the No. 1 body part both men and women

want to improve is ABDOMINALS. Both want exercise

equipment and expert instruction on how to get at, hard,

muscular stomachs.

Now is the time to challenge yourself to decrease some of your

body fat and to do so efciently with proven science.


13/13


About Ellington

Ellington Darden graduated from Florida State University

in 1972 with a Ph.D. in Exercise Science. While at FSU, he

also completed two years of post-doctoral study in Food

and Nutrition. Afterward, for 20 years, he was Director of

Research for Nautilus Sports/Medical Industries, where he

helped to develop and popularize Nautilus strength-training

equipment.

In July of 1984, the American Booksellers Association ranked

The Nautilus Bodybuilding Bookby Ellington as the No. 1 sports/

tness book in the United States. Furthermore, USA Todayselected The Nautilus Dietas the most highly acclaimed fat-

loss book of 1987. Since then, Ellington has authored other

bestselling manuals, including The Six-Week Fat-to-Muscle

Makeover, Hot Hips and Fabulous Thighs, Living Longer Stronger,

The Bowex Body Plan,and The New High-Intensity Training.

His books have been printed in seven languages with

worldwide distribution.

Ellington resides with his wife, Jeanenne, and son, Tyler, 7,

and daughter, Larah, 4, in Orlando, Florida. He manages aninteractive web site , www.drdarden.com, and continues to do

research, writing, and Intensive Coaching from his private gym.

Ellington is available for consulting at

Email: [email protected]

For more information, see www.drdarden.com.This group of professional water skiers from Sea Worldin Orlando, with Dr. Dardens Intensive Coaching, shed

120 pounds of body fat in six weeks. To learn more of

the details, go to www.drdarden.com and review thearticle, Florida Dreaming.

Ellington Darden

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