Achieving a tight and toned tummy or a “six-pack” isn’t as simple as just working the abdominal muscles, something I learned the old-fashioned way — through trial and error.

Anyone can have book knowledge — However, you need to get in the trenches with trial and error to see if what you have truly works.

I have been in the trenches, so to speak, for most of my life. Although you’d never know it by looking at me…If you held two pictures of me up, one recent and one from my youth, you can barely see a resemblance.

I was a heavy kid. I was bullied. I actually took on an eating disorder and became bulimic. I didn’t know what I was doing. I was ignorant! In one year, I dropped from a chubby 270 lbs. to a bony 135 lbs. and became very ill.

That was when I was in my late teens, and now at 37, I got my body back on track — and for the past 19 years, I’ve been helping others do the same.

One of the best ways to get a sleek waistline is to follow a balanced program of sensible nutrition, cardio training, abdominal exercises and most of all, total body conditioning. Here is my three-step plan for men and women interested in starting an abdominal training program:

First, here are some helpful tips for those interested in starting a weight training program.

Check With Your Doctor
Before starting any exercise program, it is recommended that you get permission from your doctor, especially if you are over 40 or if you have any history of cardiovascular disease.

Start Easy
If you haven't exercised in years, take it one day at a time. Begin with light weights and gradually build upon your success.

Don't Forget To Warm Up And Stretch
Ten minutes of moderate activity and dynamic stretching before your weight training routine will help you avoid injury and will lessen your soreness on the following day.

No Gym Required
You don't need to join a gym to benefit from weight training. Simple exercises can be done at home using dumbbells, water bottles...even soup cans!

Be Consistent
The major muscle groups should be trained two to three times per week with one to three sets of exercises. The best exercises include biceps curls, triceps extensions, lateral raises, rows, lunges, squats, crunches and hyperextensions.

Don't Neglect Your Diet
Proper nutrition and physical activity go hand in hand. Make healthy food choices, and include at least 5 servings of fruits and vegetables in your daily diet. Make sure you’re getting enough protein to sustain lean muscle. It will also keep you more satiated!

Seek The Advice Of A Qualified Personal Trainer
A certified personal trainer can give you guidance on proper technique and form and can help you develop a customized weight training routine.

Know Your Abs
To sculpt your waistline, you need to know what muscles are involved. Many people don’t realize that the abs are not one set of muscles, but several overlapping layers: the rectus abdominis, the internal and external obliques and the often-overlooked transverse abdominis

Nourish Your Abs
Starvation diets slow your metabolism and actually cause you to lose muscle tissue. Everyone needs to follow a balanced diet that includes enough protein, carbohydrates and fat to maintain their individual energy level and build muscle mass.

Work Your Abs
The secret to truly toned and sexy abs is the quality of the exercise you’re doing, not the quantity.
You must think of the body as a circus tent — you need to stimulate muscles on both ends to ensure a taut physique. In other words, don’t forget your back.

Your midsection consists of more than just your abdominal muscles — and if you exercise your abs exclusively, you can hurt or develop a weakness in your lower back. I recommend using a variety of exercises to train all the “core” muscles of the torso plus compound movements like dead-lifts, squats and lunges, chest and shoulder presses, pull ups and chins to work your major muscle groups. These exercises will both work and develop more muscle, which will help to burn more calories!

A lot of people don’t want to work the small muscles because they think it’s a waste of time. You need to make those basic muscles strong to have a good foundation.

Toned abdominals and strong lower back muscles keep your back healthy, improve posture and enhance your overall appearance.

Good Luck & Train Hard!

James Villepigue CSCS