10 Miracle Moves

TOP 10 MIRACLE MIDSECTION MOVES
SECRETS TO GREAT ABS!
CLARK BARTRAM
Top 10 Miracle Midsection Moves

My Top 10 Exercises
For Absolutely Killer Abs!
By Clark Bartram
Professional Fitness Model

T.V. Fitness Personality
Author, Spiritually Fit
EDITORS NOTE
The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Always consult your
physician or health care professional before performing any new exercise, exercise technique or beginning any new diet particularly if you
are pregnant, nursing, elderly, or if you have any chronic or recurring conditions. Any application of the techniques, ideas, and suggestions
in this document is at the readers sole discretion and risk.
The author of this document makes no warranty of any kind in regard to the content of this document, including, but not limited to, any
implied warranties of merchantability or fitness for any particular purpose. The author of this document is not liable or responsible to any
person or entity for any errors contained in this document, or for any special, incidental, or consequential damage caused or alleged to be
caused directly or indirectly by the information contained within.
ALL MATERIAL COPYRIGHT 2005 CLARK BARTRAM INC, ALL RIGHTS RESERVED.
DUPLICATION OR DISTRIBUTION WITHOUT WRITTEN CONSENT FROM THE AUTHOR IS PROHIBITED.
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For All Of You Who

Believe Great Abs Are
Not Possible...
This Book Is Dedicated
To You
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Good, better, best; never let it rest till

your good is better and your better is best.
Anonymous
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CLARK BARTRAM
Introduction
Thank you for purchasing my 10 Midsection Miracle Moves book. Ive invested a lot of
time to bring you exercises that will maximize your abdominal training efforts both at
home and at the gym.
For the last two decades, Ive made my living from
having visible abs. Just like the photo to the
right...yep, thats me. Thats what I do for a living.
So listen up: I know what it takes and I am more
than happy to share my secrets with you.
Forget what you might have heard about different
people responding differently to different
exercises: The program Ive designed has worked
for many others and it will work for you.
The Core
In todays fitness circles, the abdominal and lowback musculature is often referred to as the core
of the body. The importance of these muscles to
athletes and non-athletes alike is that all human movement originates at the core.
The core also plays a major role in stabilization during almost every movement, from
squatting in the weight room, to running, throwing, jumping, picking up a child, or lifting
a box.
This is why I always suggest that you do your abdominal training AFTER you train your
other body parts. It could be very dangerous, for example, to exhaust your core and then
attempt a few sets of heavy squats.
Its my belief, after studying the work of great minds like Paul Check, that if you strengthen your abdominal muscles significantly youll get stronger in all your other activities and
exercises. When your core senses that it cant provide enough stabilization to protect the
body or assist the muscles responsible for a given lift, for example, the mind will simply
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shut down and not allow the lift to be accomplished. This is just the bodys natural
defense mechanism against lifting too heavy.
With that said, if you desire aesthetically pleasing abs or a stronger bench press the
following information is sure to provide you with the ammunition you need to attain
those worthy goals.
Understanding The Abdominal Muscles

First, lets take a look at what youll eventually see in the mirror! Its important to
understand the different abdominal muscles because many people just think ABS and
dont truly understand the complexity of this coveted and important group of muscles.
The muscles that are seen when youre very lean, typically 10% body fat or less, are the
Rectus Abdominus muscles in the center of your torso. These are the muscles that allow
you to flex your trunk forward.
Other important abdominal muscles are the Transverse Abdominus, which are deep
muscles responsible for that pooched look women often complain of. (Well discuss
how to take care of that without hours of cardio).
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The Internal and External Obliques allow you to bend to the side and twist your torso.
There are other core muscles that arent pictured here but need to be mentioned. These
include the Erector Spinea (trunk extensors) the Quadratus Lumborum (side flexors) and
the Illiopsoas, Illiacus, and Rectus Femoris (hip flexors). Its important to mention here
that most abdominal exercises typically performed in gyms across America only work
the Hip Flexor muscles. This is bad news, because its your trunk flexing Rectus
Abdominus that gives you that six pack.
Training Abs The Right Way

With the 10 Midsection Miracle Moves, the goal is to isolate the Rectus Abdominus and
make you aware when you should bring other core muscles, such as the hip flexors, into
play. Its all about the mind/muscle connection. Once you can connect the two, your
abdominal workouts will rise to a new level and the results will be awesome.
The fact that most people train their hip flexors when attempting to do abs isnt totally
bad. The problem lies in the fact that if you overtrain and shorten the hip flexors, you
can create a muscular imbalance that can cause the sway back look or chronic back
pain.
Therefore, its necessary to balance your abdominal workout and include a program of
core stretching to undo years of mistakes and prevent future injuries.
All abdominal muscles are predominantly composed of slow-twitch, or endurance,
muscle fibers. This is why most people suggest high repetition training and multiple
sets when training abs.
I, however, prefer low rep ab training with weights.
Without starting World War Three over this issue, lets agree for now to alternate
between the two protocols. One week, do high rep sets, and then do your weighted
workouts the following week.
Now get ready for another shocker: Im not interested in the Upper/Lower Ab debate. Is
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there a difference? Can you do a specific exercise to hit the lower abs? All of that to me
is simply a waste of time.
Heres the bottom lineif you do all the exercises shown in this 10 Midsection Miracle
Moves book, youll hit all your abs effectively upper, lower, side, and even the deep
ones. Thats enough for me; Ill leave the arguing to the experts.
Questions and Answers

Prior to getting to the exercises, I do want to answer a few questions that Ive received
over the years. My tendency, when Im learning, is to assess all the information out there
and take what works for ME! Hopefully, this laid-back attitude toward learning will help
you as well.
Do abdominal machines work?
YES! Absolutely they work, even some of the ones you buy from infomercials! I get sick
and tired of people bashing something just because its sold on television. I dont always
agree with the delivery of the messages, but I dont think any of us are nave enough to
believe well get in shape with little or no effort. If you get the mind/muscle connection
going, you can get results from machines. I go over this in Chisel Your Abs, and show you
how to get the most out of the abdominal machines you see in the gym. Do you need
the latest and greatest ab machines to get in great shape? No, but they can be useful
tools.
Do fat burners work?
Yes! Do you need them to get lean enough to see your absNO! Ill never suggest that
anyone take a fat burner supplement until I know theyve been on a structured eating
regimen for at least 8 to 12 weeks. Many people jump over the basics looking for a quick
fix, and this is how many good supplements get a bad rap. Yes, the marketers tend to
bend the heck out of the truth, but it isnt the fat burners fault. Its ours for believing
everything we see and hear. Do not get caught up in the hype. Realize that theres some
effort required, but it really isnt that much when you look at the big picture. It could
take three months, or maybe up to a year before you see your own ripped abs, but thats
nothing in the grand scheme of things. Be patient!
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I have terrible genetics, Ill never get ripped

If I had a dollar for every time I heard that, Id be a wealthy man. To be honest with you,
that attitude is a bunch of bull. I personally like what my friend Brian said when I started
training him. Im ripped underneath all this fat!
That couldnt be more true; we all have the SAME musculature underneath whatever
amount of body fat we have. Take a look back at the diagram of the ab muscles. YOU
have that underneath whatever the fat youre carrying around. Its just a matter of getting
rid of that fat before you see your own ab muscles shining through.
Is there an ideal sequence for training the abdominal muscles?
I think most of us realize that if we do the same sequence of exercises constantly, our
body will adapt and be less and less challenged as we go on. Given that knowledge, it
makes total sense that we constantly change the stimulus we give ANY muscle, abs
included. The key thing to remember for all resistance training is variety. You can add
interest, creativity, and challenge to your abdominal training program by varying the
following:
Exercises
Reps and sets
Sequence
Resistance
Angle
Tempo
I dont want to hundreds of crunches
When someone says, I did 2,000 crunches today, I think to myself, Well, you did about
1,990 too many! If its that easy, add some weight and challenge your muscles.
I was told not to do side bends because Ill get big obliques and look wide in the waist
Answer thisdo you have to bend to the side in everyday life? Then why not strengthen
yourself throughout that plane of motion? You dont need to use super heavy weights,
but you should use some resistance. What happens when you bend over sideways to lift
your suitcase? Do you unpack it first? Of course not.
Can you effectively work the abdominals in a standing position?
Standing static contractions (contracting without movement) of the abdominal muscles
are helpful (and recommended) in developing good spinal posture.
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Many individuals stand with their hips tilted forward due to tight or excessively shortened hip flexors, as well as longer, weaker abdominal muscles (sometimes referred to as
a lower cross syndrome). This can be fixed by stretching the hip flexors and strengthening
the abs. I mentioned earlier that we would discuss flattening of the pooch Well, now is
as good a time as any. The best way to flatten your lower abs is NOT with cardio, it is
with standing static contractions! I see countless women doing cardio for hours, literally,
and to no avail. If you have a weak TA (transverse abdominus) your lower stomach will
never be flat. You must pull it in and hold it. It is that simple. The other problem may lie
in the fact that there can be some digestive issues and you need to be cleaned out.
Sounds gross, but its true. Many women dont have regular and frequent enough bowel
movements and that causes many internal problems that no exercise can remedy.
Understanding Your Body Type

Before we venture into the 10 Midsection Miracle Moves, which Im sure youre interested
in seeing, lets discuss different body types. When you identify your type, youll know
how to best move forward when it comes to getting lean through proper nutrition. The
drawings below show the three human body types.
The Ectomorph
Definitive Hard Gainer
Delicately Built Body
Flat Chest
Fragile
Lean
Lightly Muscled
Small Shouldered
Takes Longer to Gain Muscle
Thin
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The extreme ectomorph physique is a fragile and delicate one. The bones are light, joints
are small and muscles are slight. The limbs are relatively long in proportion and the
shoulders droop. The ectomorph has a linear physique that may appear longer than it
really is, due to the length of the limbs and a lack of muscle mass. The ectomorph is not
naturally powerful and will have to work hard for every ounce of muscle and every bit of
strength he or she can gain. The best way to deal with this genetic makeup is to eat, eat,
and eat some more.
The Mesomorph
Athletic
Hard Body
Hourglass Shaped (Female)
Rectangular Shaped (Male)
Mature Muscle Mass
Muscular Body
Excellent Posture
Gains Muscle Easily
Gains Fat More Easily Than Ectomorphs
Thick Skin
The mesomorph has well-defined muscles and large bones. The torso tapers to a
relatively narrow and low waist. The bones and muscles of the head are prominent.
Features of the face are clearly defined, such as cheekbones and a square, heavy jaw.
The face is long and broad, and is cubicle in shape. Arms and legs are developed and
even the fingers are muscled. Due to their muscular nature, mesomorphs will typically
have the easiest time seeing well-defined abdominal muscles.
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The Endomorph
Soft Body
Underdeveloped Muscles
Round Physique
Weight Loss is Difficult
Gains Muscle Easily Like the Mesomorph
The body of the extreme endomorph is round and

soft, presenting the illusion that much of the mass is
concentrated in the abdominal area. The arms and
legs of the extreme endomorph are short in length,
which may give the appearance of stockiness. The hands and feet of the endomorph are
comparatively small, and the upper arms and thighs are often more developed than the
lower parts of the arms or legs. The body has a high waist.
Diet is the most important factor for endomorphs, who are usually sensitive to carbohydrates. They hold a lot of water and hold on to muscle glycogen stores well. A few days
of zero carbs will usually not hurt an endomorph. They may not even use all the glycogen stores from their muscles during that time. While I dont recommend ever going to
zero carbs, the point is that an endomorph can tolerate a much lower carb intake. An
endomorph can go as long as seven days before depleting glycogen stores, and can refill
them in just one day. Endomorphs respond well to high amounts of dietary fat. A cycled
diet is ideal, where a low carbohydrate/high protein diet is adhered to for several days
and then followed by a moderate carbohydrate/low fat day. An endomorph is better off
not attempting to carbo load due to their sensitivity to carbs. I highly suggest you take a
look at Jon Bensons Every Other Day Diet Program. It is exactly what you may need.
Adrenal Problems, Cortisol, and Poor Ab Development

Shawn Phillips, in his excellent e-book, Awesome Abs, talks briefly about adrenal fatigue
and how it relates to fat loss and seeing your abs. Typically this syndrome occurs when
fat burners are used for long periods of time and depended upon for weight loss. I
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highly suggest you check out this valuable resource: www.adrenalfatigue.org See if any
of the symptoms relate to you. This may be whats holding some of you back from seeing
your abs clearly.
If you have adrenal problems, then you most likely have cortisol issues. Under normal
circumstances, your body produces more cortisol in the morning than in the evening,
giving you the energy that you need to begin your day. In the evening, your cortisol level
should drop by approximately 90%. Evening is generally the time when the stresses of
the day are behind you, the time when you can relax and unwind.
Scientific data is showing that elevated cortisol levels are becoming more commonplace.
As important and necessary as cortisol is, you can have too much of it circulating in your
system. If youre constantly under stress, your cortisol level can remain elevated over
long periods of time. Research now correlates chronically elevated levels of cortisol with
blood sugar problems, fat accumulation, compromised immune function, exhaustion,
bone loss, and even heart disease. Memory loss has also been associated with high cortisol levels. Continual stress can indeed have a negative impact on your health. New studies demonstrate that elevated cortisol levels can lead to abdominal weight gain.
Here are some tips for normalizing cortisol levels in your system:
1). Diet Make sure youre supplying your body with all the essential nutrients it needs to prevent deficiencies and for optimal function. This includes plenty of high quality protein, complex
carbohydrates, essential fatty acids, and vitamins and minerals. Try not to restrict calories continuously, as some research suggests that restricting normal caloric intake by 50% can lead to a subsequent increase in cortisol levels of 38%.
2). Training Dont work out more than 3 days in a row without taking a day off. Keep workouts
to under an hour at the most and train efficiently and intensely. I know this phrase has been
beaten to death, but LISTEN TO YOUR BODY!
3). Rest If youre really sore, then wait an extra day to train until your body fully recovers from
your previous workout. Remember, less can be more.
4). Relax Try to minimize stress in your life. Take an evening walk with a loved one or take a
nap when you get a chance.
5). Sleep Sleep is essential for recovery and recuperation. Try to get 8 hours a night.
6). Spike Your Insulin Insulin actually interferes with cortisol and may enhance cortisol clearance from the body. Spiking insulin levels after a workout (by consuming a high glycemic index
carbohydrate) may help minimize excessive cortisol levels. (Courtesy: www.tsrf.com)
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Its the little details that are vital. Little things make big things happen.
John Wooden
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My 10 Midsection Miracle Moves

Think you need a gym membership for great abs? No waythe following exercises are all
ones that I do in my hotel room when traveling. Some are basic, some are not, but they
are all very effective as long as you get your mind into the game and really focus on
getting the most out of each and every repetition. Otherwise, youll just be wasting
valuable time and effort.
I rate the following exercises for their perceived level of intensity and skill required to
perform effectively, one star being the easiest and five stars being the hardest. Ive only
ran into one five-star exercise for abs, the Janda Sit Up. If done properly, its one of the
hardest movement youll ever perform. Fitness expert Pavel Tsatsouline and I did them in
The Chisel Your Abs video.
Miracle Move #1: THE MAD CAT J J
Start
Finish
Get on all fours (knees and hands), and allow your waist to sag to start the movement.
Now simply arch your lower back upward while pulling in at your lower abdominal area
(right around the waist line). Its super important to exhale during the contraction phase
of this movement to ensure a full range of motion and maximum contraction. Do at least
8-15 of these for up to 3-4 sets total. If youre doing them properly, theres no need to do
anymore! Its all about the contraction here.
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Miracle Move #2: RUSSIAN TWISTS J J J

Start
Phase 1
Phase 2
Return
Finish
Actually, these arent really Russian Twists, but theyre a variation of that great
movement. Lie flat on your back with your hands spread out wide, palms down.
You can also choose to hold onto the lower part of a heavy chair. Now, raise your
legs towards the ceiling, bent 90 degrees at the waist. This is the beginning of the
movement. Slowly lower to either the right or left side then alternate.
Completion of one rep to both sides equals one repetition. This is an excellent
movement to strengthen the body in the transverse (or side-to-side) plane and also
works the obliques. Start with one set of 8 10 reps and work up to 3 4 total sets.
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Miracle Move #3: SIDE BRIDGE J J

Start
Finish
The side bridge works the entire abdominal wall, including the obliques, and is a fairly
easy move to complete. Again, its simply a matter of focusing your efforts and completing each repetition with excellent form.
Lie on your side propped up on your elbow, with your hips touching the floor. Now, like
a bridge, slowly lift at the waist causing your body to be as straight as a board, contracting the obliques, lower abs, quadrateslomborum, and serratus for ten full seconds.
After 8 15 repetitions, repeat the movement on your other side.
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Miracle Move #4: COUCH CRUNCH J J J J
Start
Middle
Finish
Lie down on your couch with your back on the cushion and your legs over the back rest.
Being very careful not to fall off, slowly lower your upper body backwards stretching
through the entire abdominal cavity. Now return to the start position exhaling on the
way up and contracting the abs. This exercise may take some getting used to, but its
worth the effort. Work up to 3 4 sets of 8 10 reps per set.
Miracle Move #5: CHAIR ASSISTED SIDE LEG RAISE J J
Start
Finish
Stand to one side of a chair while holding the top. From the standing position kick your
leg out sideways while bending your upper body toward the same leg. You should be
bending sideways and kicking up at the same time. Perform the movement slowly at first
until comfortable, then increase the speed at which you do the exercise.
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Miracle Move #6: BALLISTIC PIKE OFF COUCH J J J J

Start
Middle
Finish
I invented this movement on a trip to Florida. It may take a few tries before you get the
hang of it, but youre going to love it. Start by putting your feet on a chair or couch and
placing your hands on the floor as if you were doing a decline push-up. Your feet will be
as far back on the couch as possible, towards the backrest. This will give you the room
necessary to perform the rest of the exercise. In the perfect push-up position (body
straight as a board) rapidly push your legs up and bring your feet closer to the front of
the couch landing in a pike position. The photo provided should help you figure this
one out. Be sure not to fall off the couch, and concentrate on contracting the lower abs
when youre in the pike position. Start slowly and work your way up to 3 4 sets of 10
15 reps.
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Miracle Move #7: BASIC CRUNCH J

Start
Finish
Yes, I know youre saying to yourself, A crunch, Ive seen that everywherethats nothing
new! I agree, but Ive seen it done wrong so many times, even by qualified trainers,
that I have to explain it my way. On any abdominal exercise you perform, the contraction
should be focused between the sternum and the belly button.
Lie flat on your back and pretend that a helium balloon attached to your sternum is
pulling you straight up towards the ceiling. Try to avoid crunching or curling upwards. I
simply want you to keep your chin pointed towards the ceiling and raise your scapula
(shoulder blades) off the floor. Exhale and squeeze those abs.
Do 8 15 reps for 3 4 sets. When you feel confident enough, you can place some
weight on your chest for added resistance.
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Miracle Move #8: FEET ANGLED ON WALL CRUNCH J J J
Middle
Start
Finish
Do this excellent exercise by laying flat on your back with your feet angled up onto a
wall. The degree of the angle can be increased as you master this exercise. Try to reach
up and touch your toes and hold the contracted position for least a beat or two.
You will be sure to light a fire in the abs after 8 15 of these bad boys.
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Miracle Move #9: BRUCE LEE CURL UPS J J J J

Start
Middle
Finish
Growing up in the 70s and watching

every Bruce Lee movie ever made, I
became a fan of shredded abs at an
early age. Bruce combined the skill of a
gymnast with the strength of a bodybuilder to sculpt some of the worlds
leanest abs. One of the exercises he did
was what Im about to explain here.
Grab underneath a heavy object like
your couch and simply curl your knees
toward your chest while exhaling. From here, raise your hips off the floor and point your
toes towards the ceiling.
Return to the starting position for complete reps, or pulse at the top of the movement
by just elevating your hips from the floor. Perform 8 15 reps for about 3 4 sets.
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Miracle Move #10: V-UPS J J

Start
Finish
Use a tall chair or a barstool to allow full range of motion in the start position. Pull your
knees towards your chest and be sure to exhale and cramp the abs to maximize your
efforts. Again, you will do 8 15 reps for 3 4 sets.
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How many a man has thrown up his hands at a time when a

little more effort, a little more patience would have achieved success?
Elbert Hubbard
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Great Ab Workouts
Here are a few excellent ab workouts using the exercises Ive just explained to you.
Theres no set rule for exercise selection, other than doing the more difficult exercises
first. Doing the opposite, in my opinion, is potentially dangerous and less effective,
because your bodys natural cheat mode would kick in during the hardest movements
and you wouldnt be maximizing your efforts.
PROGRAM 1 BEGINNER
EXERCISE
REPS
SETS
REST
MAD CAT
5-10
1-3
90-120 sec.
BASIC CRUNCH
5-10
1-3
90-120 sec.
CHAIR ASSISTED SIDE RAISE
5-10
(each side)
1-3
90-120 sec.
EXERCISE
REPS
SETS
REST
FEET ON WALL CRUNCH
8-15
2-3
60-90 sec.
COUCH CRUNCH
8-15
2-3
60-90 sec.
V-UPS
8-15
2-3
60-90 sec.
SIDE BRIDGE
30-sec. hold
(Be sure to
breathe)
3-4
60-90 sec.
PROGRAM 2 INTERMEDIATE
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PROGRAM 3 ADVANCED
EXERCISE
REPS
SETS
REST
BALLISTIC PIKE OF COUCH
8-15
3-4
30-60 sec.
BRUCE LEE CURL UPS
8-15
3-4
30-60 sec.
COUCH CRUNCH
8-15
3-4
30-60 sec.
RUSSIAN TWISTS
8-15
(Per side)
3-4
30-60 sec.
SIDE BRIDGE
1-min. hold
(Be sure to
breathe)
3-4
30-60 sec.
Depending on the individual, I recommend staying with a level for about two to three
weeks before advancing to the next level. Dont overdo it by any means, just be focused
and consistent and set goals for advancement. Id rather have you feel each and every
repetition rather than rush through each set in order to get to the next level.
The programs can be altered according to your desires. In fact, I recommend substituting
exercises regularly. Just remember what I said about the order of difficulty. Perform the
more difficult exercises first and work your way back from there.
Another thought to consider when altering the program design would be to take a
circuit approach. Instead of completing each set/rep scheme for each exercise, do
one set of each exercise with little or no rest in between sets and then repeat the
entire circuit.
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Bonus: Five More Miraculous Moves!

In addition to The Ten Midsection Miracle Moves already described, Ive added five of
my favorite exercises that I do in the gym to maximize my abdominal development.
As many of you may already know, Im a strong advocate of the Swiss Ball, which allows
you to challenge your abs from a stretched position through a full range of motion.
The first exercise I want to show you doesnt really have a name, nor do I see many people doing it. Lets just call it the 3-Part Swiss Ball Crunch.
3-PART SWISS BALL CRUNCH J J J
Start
Recline
Part One: Sit on top of the Swiss Ball (SB) just in front of the North Pole position.
Now, roll forward so your butt is actually dropping towards the floor on the front side of
the ball, causing more of your spine to be supported along the way. Now, lay your headback so your butt, spine, and head are all touching the ball.
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Part Two: With your head, butt,

and spine all still on the surface
of the ball, roll back and extend
your legs to completely stretch
the entire abdominal region. You
should be fully extended with
your hands either crossed over
your chest or straight out above
your head (to create more
difficulty).
Roll Back
Finish
Curl Up
Part Three: From this position exhale completely,

causing the abdominal muscles to fully contract.
Now, slowly curl up to the original position
where you are seated just in front of the very
top of the ball. You can maximize the challenge by adding some weight just above your
chest or below your chin.
If you do this properly you will feel an amazing contraction throughout the entire range
of motion causing the Full Range Muscle Contraction. You can actually apply this principle to any body part simply by contracting the muscle at its fully extended or stretched
position and then completing the rep.
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ROPE CRUNCHES J J J
Start
Mid-Point
Finish
99% of the people I see doing this exercise are doing it WRONG! I cant put it any nicer
than thatjust flat out wrong. What I see is a lot of hip flexor work and not a whole lot
of abs being involved. Start on your knees, holding a rope handle thats hooked in at the
top of a cable system. Instead of simply folding at the waist (how I see it done typically)
think of contracting from the sternum (just below the rib cage) to the belly button. You
wont even fold at the waist at all if you are doing it properly. Exhaling is important
during the contraction. I like to touch my forehead with my hands when holding the
rope. I keep them in that position the entire time. This will keep everything still while
you focus on the contraction.
Now would actually be a good time to talk about isolation vs. integration. Since the
bodybuilding revolution with Arnold, Frank, Lou and the other well-knowns, isolation
has become very important to many trainees looking to get bigger muscles at the
expense of an understanding of the functional aspects of human movement. We can
never really truly isolate any body part. Therefore, we must understand integration
when attempting to isolate. Confused yet? Well, I just told you not to bend at the hips
when doing Rope Crunches. Bending at the hip happens naturally in the flexor chain, but
to maximize your ab development you want to limit that natural and important aspect
by focusing on contracting from the sternum to the belly button only. Just pretend that
theres a small rubber band between those two areas and imagine it slowly pulling you
down and then stretching it as you return to the start position.
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FULL CONTACT TWISTS J J J

Start
Finish
This exercise really hammers the obliques and waistline! Start by putting one end of an
Olympic bar into a corner in the gym. This is to keep it in place. Grasp the bar near the
other end and raise it above your head. Here is your start position.
Lower slowly to either side and then carefully EXPLODE back to the starting position
and slowly lower to the opposite side and EXPLODE back to the starting position. That
completes one full rep. Keep your elbows and knees slightly bent. Be sure to position
yourself so that when your arms are fully extended above your head your hands are
slightly to the front of your body. In other words, you dont want to be directly under
the bar.
Start with the bar and slowly add weight. To give you an idea, I never need to go more
than a 45-lb. plate. Most often, Ill use a 25-lb. plate.
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WEIGHTED V-UPS
CLARK BARTRAM
JJJ
Start
Finish
Attach an ankle strap around each ankle. While sitting on a flat bench in front of a cable
apparatus, hook the ankle straps to a cable attachment and choose a weight that allows
you to perform 8 15 reps under total control. This will be your starting position.
From here, slowly pull your knees toward your chest while exhaling. You could also lie
flat on your back and do a leg lift, but this could cause unnecessary stress on your
lower back. I prefer that you start and finish with your legs slightly bent at the hip.
REVERSE SWISS BALL CRUNCH J J J J

This is a very challenging exercise, if done properly. Find something secure that you can
hold at waist level or just below. I use the handles on the prone leg curl machine. L
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REVERSE SWISS BALL CRUNCH J J J J

This is a very challenging exercise, if done properly. Find something secure that you can
hold at waist level or just below. I use the handles on the prone leg curl machine. Lie
back on the Swiss Ball, making sure your lower back isnt making contact with the
ball.Reach back, grab the handles, and attempt to bring your knees back towards your
eye sockets. You should be rotating
backwards from the pelvis and curling
your abs inward. Now, when you return
to the start position youll want to drop
your hips when you get parallel to the
floor (as shown in photo). This will
increase the overall stretch.
Start
Middle
Finish
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My Favorite Ab Devices
Add even more variety to your ab routine with these great gadgets:
Power Wheel
www.lifeline-usa.com
Swiss Ball, Tornado Ball, and Medicine Balls
www.fitter1.com
Ab Pavelizer
www.dragondoorpublications.com
3-D Abs
clark@clarkbartram.com
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Optimal Nutrition
Now that we have the exercise portion resolved, lets take a simple look at nutrition. For
years, Ive incorporated the aid of nutritionists. Yes, I know enough to get lean, but the
added accountability, expertise, and face-to-face interaction has helped me overcome a
few obstacles that Ive encountered along the way. The following information is what I
learned from my time with William Smith, President and CEO of Intrafitt Corp. Hes a
very passionate and educated nutritionist who has worked with many professional
athletes, bodybuilders, actors, and just common folk much like myself.
More than anything else, the way you eat affects the way you look. Sure exercise is
important, and so is getting enough rest and recovery time between workouts, but
nutrition is the real key to a healthy body, inside and out.
Lots of people justify eating things like pizza, soda, and ice cream when they exercise
because theyre burning off calories, but youll never get lean on that kind of diet no
matter how hard you train.
Its important that you give your body exactly what it needs, so it can use fat for energy
instead of storing it on your hips, thighs, buttocks, gut, or other undesirable location.
And in the next few pages, Im going to tell you how to do just that!
There are three elements to optimal nutrition that have been the cornerstone of my diet
since 1997 when I met William Smith of INTRAFITT Corp. According to William, anyone
regardless of current conditioncan reprogram his or her body to be lean, healthy, and
strong.
Optimal Nutrition Element OneProper Calorie Intake

The first step toward good eating is determining how many calories you can eat. This
number will be different for everyone, so be prepared for a little trial and error. Sorry,
but theres no magic chart or formula thats going to give you the right answer for your
particular body.
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Lets start with some general principles. If you eat too many calories at any one sitting
and/or throughout the day, for example, your body will likely store the excess energy in
the form of body fat. Surprisingly, eating too little also has the same result. If you follow
a calorie-restricted diet or simply miss a meal because youre too busy, you actually program your body to store fat.
The key is finding the exact number of calories YOU can eat so your body doesnt
store fat.
Many diets tell you how many calories youre supposed to eat in a day. But if you think
about it, we dont eat day-to-daywe eat meal-to-meal. Therefore, you need to determine how many calories you should eat at each meal. This is highly individualized information, based on your age, height, gender, total body weight, body composition, current
activity level, current type of activity, current eating habits, genetics, and goals. Thats
what makes figuring out how much you can eat so complicated!
Heres where the trial and error comes in. Write down everything you eat and when you
eat it for two or three days. Notice whether or not youre missing meals, or if you think
youre eating too much or too little at one sitting. Notice whether or not youre eating
too many processed foods. Im a big believer that you should be eating whole, natural,
and unprocessed foods whenever possible.
When you take an honest look at your eating habits, itll become obvious where you
need to make changes.
For a specific nutrition recommendation, you can always visit www.intrafitt.com and
order an individualized nutrition program from INTRAFITT. But heres an easier place to
start: eat a balanced meal consisting of naturally occurring protein, carbohydrates, and
fat every three or four hours. I call these Power Meals (nutrition guru Jon Benson calls
them Master Meals, and he has a great strategy for how to create your own Master
Meal Blueprint) and if you eat them on this schedule youll be amazed at the results
youll get!
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Optimal Nutrition Element TwoProper Nutrient Ratios

The second element of Optimal Nutrition is the nutrient composition of each Power
Meal you eat. The balance of nutrients in each meal, along with the specific way you
exercise, orchestrates hormonal responses that ultimately determine how your body
deals with fat.
I tell people never to eliminate any type of foodlike carbohydrates or fatsin an effort
to lose weight quickly. By choosing one portion of each type of each food for every
meal, youll program your body for fat loss and muscle gain.
The portion-control system has worked well for me, and it should be a great way for you
to start getting lean and cut. Use the following guidelines to determine the right portion
sizes:
NUTRIENT
Carbohydrate
Protein
Fat
PORTION SIZE EQUALS

Size of clenched fist
Size of the palm of your hand
Size of the top knuckle to the tip of your thumb
Then choose a portion from each category listed below to create balanced meals
throughout the day:
Protein
Carbohydrate
Fat
Chicken
Fish
Turkey
Eggs
Tofu
Lean Beef
Buffalo
Ostrich
Lean Pork
Egg Substitute
Shrimp
Canned Tuna
Lean Ham
Cottage Cheese
Red Potatoes
Sweet potatoes
Yams
Summer Squash
Oatmeal
Brown Rice
7-Grain Bread
Pasta
Cantaloupe
Broccoli
Green Beans
Spinach/Greens
Pinto Beans
Whole Wheat Tortillas
Avocado
Almonds
Olive Oil
Fish Oils
Essential Fatty Acids
Egg Yolks
Safflower Mayonnaise
Butter
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Optimal Nutrition Element ThreeTiming Your Meals

After you eat a Power Meal made up of protein, carbohydrates, and fat, your body can
sustain blood sugar levels above baseline normal for approximately three or four hours.
If your blood sugar drops below normal, you may experience sugar cravings, headaches,
tiredness, shakiness, agitation, and even depression or anxiety. Low blood sugar, or
hypoglycemia, can result from a number of different situations, such as waiting too long
between meals, eating high-sugar foods, eating highly refined and processed foods, or
restricting your calories.
Hypoglycemia is one of the major problems with most approaches to dieting in this
country; anytime the body is purposely starved in an effort to lose weight rapidly, it
initiates thousands of biochemical reactions that will at some point become so strong,
no amount of willpower in the world will be able to overcome them. As a result, people
on diets often binge on sugary foods to satisfy their intense cravings.
This entire process is often followed by self-abuse, which can exacerbate an already
existing distortion of self-image. The tendency is to want to immediately starve the
body once again, creating a vicious cycle of self-destruction.
The way around this is to eat your Power Meals every three or four hours throughout the
day. If you wake up at 6:00 a.m. and eat your first meal within an hour, for example, youd
then eat your next meal between 10:00 a.m. and 11:00 a.m. If you continued with this
schedule throughout the day, youd end up eating about five meals before you go to bed.
If you stay up late one night, you may need to eat six meals in one day. If you sleep late
one morning (or afternoon!), you may only need three or four meals. This is okay,
because the recommended meal interval for Optimal Nutrition is three or four hours
from within one hour of waking to within one hour of going to sleep.
While you sleep, your blood sugar levels drop and youre in a hypoglycemic state when
you wake up in the morning. Thats why you should never exercise in the morning on an
empty stomach. Youll end up losing weight, but it will be in the form of water and
muscle protein! Youre also likely to feel tired and sluggish, crave sugar, and risk the
onset of headaches, depression, and agitation throughout the day.
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Personally, I eat six properly structured meals each day. You may find, however, that
eating four meals a day (one meal every four hours or so) works best for you. If youre
running around and cant stop for a Power Meal, carry some of the following snack items
with you. Theyre great blood sugar boosters that can tide you over until you can eat a
good meal:
piece of fruit
raw veggies
low-fat cottage cheese
celery and almond butter
air-popped popcorn
plain yogurt
almonds or cashews (be careful hereno more than a small handful)
cheese stick and apple
There are many other acceptable snacks, but this list should do the trick.
There you have it, the three elements of Optimal Nutrition. Why spend another day
eating any way but the optimal way?
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Its easy to say no! when theres a deeper yes! burning inside.
Stephen R. Covey
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Sample Meal Plans

Here are a couple examples of how and when I eat in a typical day. Please keep in mind
that your portion sizes may vary depending on your size.
Drink water with every meal and also in between meals!
Day One
Meal 16:00 a.m.
2 whole eggs
6 egg whites
3 oz. oatmeal (measured uncooked)
Cup of coffee (no cream or sugar!)
1 multi-vitamin
Meal 210:00 a.m.
Chicken or tuna sandwich (1 tablespoon safflower mayonnaise)
1 medium apple
Meal 31:30 p.m.
97% lean Turkey Breast
pinto beans
5 corn tortillas
Meal 45:00 p.m.
6-8 oz. chicken or fish
Broccoli
Flaxseed oil or omega 6 fatty acids
Meal 59:00 p.m.
8 hard boiled eggs (only 2 yolks)
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Day Two
Meal 16:30 a.m.
Extreme Whey protein powder mixed with 3 oz. oatmeal and flaxseed oil
1 multi-vitamin
Meal 211:00 a.m.
8 oz. chicken breast or canned tuna
1 cup cooked brown rice
Meal 32:00 p.m.
6 hard-boiled eggs (only 2 yolks)
1 medium yam
Meal 45:00 p.m.
6-8 oz. lean beef
Green beans
Flaxseed oil
Meal 58:00 p.m.
Extreme Whey protein powder mixed with 6-8 oz. non-fat milk
1 small apple
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Its the constant and determined effort that breaks down

all resistance and sweeps away all obstacles.
Claude M. Bristol
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The Importance Of Water

Water is the foundation of the lean lifestyle, and here are 10 reasons why:
1. Life itself cant exist without water. Humans can go for weeks without food, but only
three days without water.
2. About 70% of your body is water. Water makes up nearly 85 percent of your brain, 80
percent of your blood, and 70 percent of your lean muscle. You must constantly add
water to your body to keep it properly hydrated.
3. Water plays a vital role in nearly every bodily function. Water is essential for digestion,
nutrient absorption, chemical reactions, circulation, waste elimination, and temperature
regulation.
4. Lack of water is the #1 trigger of daytime fatigue. When your body is hydrated, your
blood oxygen levels increase and you have more energy. Dehydration can lead to
decreased motor skills, concentration, and memory..
5. When youre dehydrated, you tend to eat more. Water naturally suppresses the
appetite and helps the body metabolize stored fat. Recent studies indicate that nearly
40% of Americans suffer daily from a false sense of hunger due to moderate dehydration.
6. Water can be a miracle cure for headaches, joint pain, and other ailments. Dehydration
can lead to increased back and joint pain in up to 80% of people suffering from these
symptoms.
7. Consistent lack of water can lead to Chronic Cellular Dehydration. This condition
weakens the bodys immune system and leads to chemical, nutritional, and pH imbalances that can cause a host of diseases.
8. Dehydration can occur year-round. Winter dryness can dehydrate the body even
quicker than summer heat.
9. Its difficult for the body to get water from any other source. Soft drinks, coffee, tea,
and alcohol actually steal water from the body.
10. Dehydration can increase your risk of colon, breast, and bladder cancer.
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Say No To Soft Drinks

Have you seen an advertisement for a soft drink lately? It probably made you feel that
its a great source of energy, fun, and happiness!
Dont be temptedsoft drinks are among THE WORST things you can put into your
body. Here are some reasons why:
1. Soft drinks steal water from the body. You need to drink 812 glasses of water just to
replace the water needed to process a can of soda!
2. Soft drinks leach vital minerals from your body.
3. Sugary soft drinks cause sudden insulin production, which can lead to a sugar crash.
This is particularly disruptive to growing children and can lead to life-long health
problems.
4. Soft drinks severely interfere with digestion. Caffeine and high amounts of sugar
virtually shut down the digestive process and prevent your body from taking in nutrients.
5. Soft drinks are EXTREMELY acidic. Diseases flourish in an acidic environment. Soft
drinks also deposit acid waste in the body that accumulates in the joints and around
the organs.
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Dont get discouraged; its usually the last key in the bunch that opens the lock.
Unknown
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10 Things You Can Do Today To Become Healthier

1. Take A Deep Breath
Youre starting on a great adventure, and your breath gives you energy to keep the
momentum going. Plus, oxygen is essential to a healthy body. Breathe deep and let it do
its magic.
2. Drink WaterLots Of Water!
When youre dehydrated, you limit your bodys natural ability to burn fat. Skip the soda,
cut the coffee, and drink at least a gallon of water each day.
3. Stay Away From Fad Diets
When it comes to food, use common sense. Aim for three meals a day containing a
moderate portion (about the size of your palm) of lean protein, a moderate portion
(about the size of your fist) of carbohydrates, and a small amount (about the size of your
thumb nail) of butter or olive oil. In between meals, enjoy two or three small snacks such
as an apple, a yogurt, or a handful of carrots.
4. Get Moving
Even small things like taking the stairs instead of the elevator or walking for a half an
hour after dinner instead of watching TV can change your entire outlook on life.
5. Love Yourself Now
Theres no one else like you in the entire world, and the shape youre in doesnt define
your value as a person. Learn to respect your uniqueness and enjoy the process of
getting fit and healthy as much as the results.
6. Eat Before You Shop
Going to the grocery store while hungry can lead to unhealthy purchases, and, in
extreme cases, desperate side trips to the local fast-food drive-thru.
7. Dont Eat While Watching TV
When watching television, people tend to get distracted and shovel the food in without
realizing how much theyre eating. Whats more, the types of convenience foods most
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people eat in front of the TV are usually not conducive to a healthy lifestyle. You can go
through a whole bag of chips by the time your favorite sitcoms over, so leave the snacks
in the kitchen.
8. Give Yourself A Break
Demanding perfection right away can only lead to guilt and frustration. Thats why I
recommend the occasional indulgence. Once or twice a week, treat yourself to something special like a slice of pizza or a piece of cake. It will take some of the pressure off
in the beginning, and will help you appreciate the fact that youre following the right
lifestyle the rest of the time.
9. Think Of The Three Top Reasons Why You Want To Live Healthier
This will motivate you to keep at it. While your reasons are going to be unique for you,
some popular ones include looking good for a spouse, avoiding disease, having more
confidence, getting more energy, participating in sports, or attracting attention on the
beach. Be sure to write your reasons down and make copies. Post the copies on your
bathroom mirror, on your refrigerator, near the television set, and next to your bed as
constant and public reminders of the commitment youve made to yourself.
10. Reaffirm Your Commitment
Each day, reaffirm your commitment to get healthier in your mind and in your heart, and
remember that you and only you have the ability to achieve your goals.
PAGE 47
Never give in! Never give in! Never, never, never, never
in nothing great or small, large or petty. Never give in
except to convictions of honor and good sense.
Winston Churchill
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My Favorite Meals
Below youll find a few of my favorite things to eat. Most are pretty easy to prepare and
take with you while youre out running around all day. Thats half the battleyou must be
prepared when youre out of the house.
Discover some fast and easy recipes of your own and always remember to be prepared,
or you may end up in a drive-thru somewhere!
Barbeque Egg Burrito
1 medium flour or whole-wheat tortilla
6 egg whites and 2 yolks
Smokin Joe Jones barbeque sauce
Cook eggs, warm tortilla, add sauce and eggs on tortilla and eat.
I was getting tired of my regular burrito and decided to try this one. It may sound weird,
but its great!
Vanilla Oatmeal
1 serving of whole oats (one handful, dry)
1 teaspoon vanilla
Dash of cinnamon
1 scoop Extreme Whey
Cook oatmeal, add vanilla, cinnamon, and protein powder (use extra water to absorb the
protein powder), and eat. Youll need to experiment with amounts a bit.
Yam & Peanut Butter

1 medium yam
1 tablespoon natural peanut or almond butter
Pierce the yam several times with a fork. Microwave for 6-8 minutes. After the yam is
cooked, slice it up and add peanut butter. This is a great treat!
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Chicken Sandwich
6-8 oz. canned (Tyson-brand) chicken breast
1 tablespoon safflower mayonnaise
2 pieces 7-grain bread
Lowrys Seasoned Salt
Avocado
Combine safflower mayonnaise with chicken, toast bread, spread chicken mixture on
bread, add avocado, and sprinkle with seasoning.
Spicy Chicken Burrito

One store-bought rotisserie chicken
Hot sauce
1 medium flour or whole-wheat tortilla
Brown all the meat from the chicken in a pan lined with Pam cooking spray; add hot
sauce while cooking. (I know the chicken is already cooked!) Heat tortilla, fill with
ingredients, wrap, and eat. This can be made with barbeque or teriyaki sauce, too.
Turkey Patties
93%-fat-free ground turkey breast
Italian-flavored bread crumbs
Combine ingredients, fry in a pan lined with Pam cooking spray, and eat with a side of
raw or cooked green beans.
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Anitas Spinach Salad

1 cup pine nuts
1 pound spinach, washed and crisped
2 cups cauliflower flowerets
1 large, ripe avocado
Lemon juice
6 tablespoons olive oil
2 tablespoons white wine vinegar
1 large garlic clove, minced or pressed
1/4 tablespoon each of salt, dry mustard, and dry basil
1 teaspoon pepper
Dash of nutmeg
Toast nuts over medium heat in a small frying pan, shaking the pan often until the nuts
are golden brown. Set aside. Remove and throw away spinach stems. Tear large leaves
into bite-sized pieces. Slice cauliflower into bite-sized pieces, as well.
Pit, peel, and slice the avocado; coat slices in lemon juice. Combine with spinach and
cauliflower in a large bowl. In a separate, smaller bowl, combine the oil, vinegar, garlic,
salt, mustard, basil, pepper, and nutmeg. Mix until well blended.
Pour dressing over salad, add nuts, and mix lightly.
TIP: Add some rotisserie-cooked chicken to make this salad a meal.
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Healthy Turkey Pot Pie from Chef Miki Knowles

1 15-oz. package of pie crusts, refrigerated
1/3 cup veggie butter
1/3 cup onion, chopped
1/3 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1-1/2 cups chicken broth
2/3 cup veggie milk
1-1/2 pounds turkey, diced
10 oz. frozen mixed vegetables
Pre-heat your oven to 425 degrees. Prepare piecrusts as directed on package for a twocrust pie using a 9-inch pie pan. In a medium saucepan, melt veggie butter, add onion,
and cook two minutes until tender. Stir in flour, salt, and pepper. Gradually stir in broth
and veggie milk. Cook the mixture, stirring constantly until bubbly and thickened. Add
turkey and mixed vegetables and remove from heat. Spoon the turkey mixture into a
crust-lined pan. Top with second crust and seal edges together cut slits in several
places. Bake the pie at 425 degrees for 35 minutes or until crust is golden brown. Let
stand for 5 minutes prior to serving. Serves eight.
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Thai Turkey Roll-Ups from Chef Miki Knowles

1 tablespoon lime juice
1 tablespoon light mayonnaise
1 teaspoon reduced-fat peanut butter
1/4 teaspoon ground red pepper
1 teaspoon ground ginger
1 garlic clove, crushed
2 10-inch flour tortillas
1/4 cup chopped fresh basil
2 large Napa (Chinese) cabbage leaves
3 oz. thinly sliced deli-roasted turkey breast
1/2 cup red bell pepper strips
Combine the first six ingredients in a bowl, stirring well with a whisk. Spread each tortilla
with one tablespoon of the mayonnaise mixture. Top each tortilla with two tablespoons
of basil, one cabbage leaf, half of the sliced turkey breast, and half of the bell peppers.
Roll up, wrap in plastic wrap, and chill in refrigerator. Serves four.
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Chocolate Chip Pound Cake

3/4 cup veggie butter
1 cup sugar
1 teaspoon orange rind, grated
1 teaspoon vanilla
4 eggs
2 cups flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup veggie milk
1/2 cup semisweet chocolate chips
Preheat oven to 325 degrees. With an electric mixer, cream the veggie butter and sugar
until light and fluffy. Mix in the orange rind and vanilla. Add eggs, one at a time, beating
well after each addition. Mix flour, baking powder, salt, and veggie milk in a separate
bowl and slowly add the flour mixture to the veggie butter mixture. Beat until well
blended, and then fold in the chocolate chips. Spread into a greased and floured 9 x 5
loaf pan. Bake about 6075 minutes, or until a wooden pick inserted in the center comes
out clean. Let stand in the pan for 10 minutes, and then turn out onto a rack to complete
cooling. Serves eight.
Stuffed Peppers
Green, yellow, and red peppers
93%-fat-free ground turkey breast
Rice
Tomato Sauce
Cut peppers in half, boil until soft, and brown turkey meat in separate pan. Cook rice
completely. Combine meat and rice and stuff into pepper halves. Line in a cooking dish,
cover with tomato sauce, and bake at 350 degrees for about 40-50 minutes. These are
great little compact meals complete with all the necessary macronutrients.
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Most of the important things in the world have been accomplished by people
who have kept on trying when there seemed to be no help at all.
Dale Carnegie
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Get Lean Quick with Sodium Restriction

I often get e-mails from people asking how to get ready for a photo shoot or shed five
pounds fast. What Ive done for shoots over the years is sodium deplete. This is a sure
fire way to get any excess water off your body and drop a few pounds. You must realize,
however, this is just a temporary fix and shouldnt be done on a regular basis. It really
works great for special events.
Lets say you need to get ready for an event on a Saturday:
On Tuesday, start drinking only distilled, sodium free water. Drink at least 2 gallons per
day.
Use distilled water for cooking, rinse all utensils and cooking equipment in distilled water
prior to use, and brush your teeth with distilled water.
Bake, microwave, boil, or pan fry (in Pam) all meals
Use only Mrs. Dash, Parsley Patch, Basil, Oregano, Bay Leaf, Pepper, Cinnamon, Nutmeg,
Sage, Dill, Caraway, or Vinegar to spice up your meals.
Dont lift weights or tan after Wednesday (this advice is mainly for competitive body
builders).
Dont do a cardio workout after Thursday.
Flex your muscles or practice your posing routine a few times on Thursday and Friday
Drink 3 quarts of Miracle Water Friday and Saturday. Have a 16-oz. electrolyte replacement drink on hand for Saturday is case of cramping.
Discontinue all supplements Thursday morning, except for a multivitamin/mineral
supplement.
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Choose meals from the following menu:

Protein Choices
Chicken breast
Turkey breast (strips, not ground)
Flank steak or London Broil
Salt-free tuna (rinse in distilled water before eating)
Carbohydrate Choices
Unsweetened oatmeal (mixed dry with unsweetened applesauce or plain)
Yams
Potatoes
Pasta
Rice
Cream of Rice or Cream of Wheat
Malt-o-Meal
Apples or unsweetened applesauce
Fat Choices
Salt-free peanut butter
Salt-free almond butter
Olive or Safflower oil
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Fun Fitness Facts

Exercise can strengthen bones, slowing down the process of osteoporosis, a bone thinning disorder commonly found in older women. Studies have shown that women can
slow down bone loss by exercising 30 60 minutes, 3x per week.
I Village/Better Health
A well-balanced exercise program improves overall health, builds stamina, and fights the
ageing process. Many of the disabling diseases that affect 1 5 million Americans each
year could be improved or possibly treated through exercise.
Do you know the difference between fruit, fruit juice, and fruit drinks? Fruit drinks have
extra sugar, flavor, salt, and coloring added. Even though they may have additional vitamin C or other vitamins, it also means higher caloriessometimes as much as 50%.
Harry Greene, M.D.
Weight is best controlled by a combination of proper diet and exercise. Exercise uses
excess calories and can help shed pounds. A brisk walk of 1 mile burns about 100 calories.
Reports have indicated that athletically and nutritionally fit individuals can be as many as
1020 biological years younger than their true chronological age. Exercise may be the
closest thing there is to an anti-aging pill.
Did you knowa 20 minute, full body circuit weight training workout performed at an
aerobically effective pace will throw your metabolism into overdrive! A gain of as little
2-3 pounds of muscle means youll expend an additional 70-100 calories per day.
Indiana University
42. The percentage of men who would like to lose weight.
62. The percentage of women who would like to lose weight.
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Fact or FictionYou only need to drink water when youre thirsty.

FICTION! If you wait until youre thirsty, youre already dehydrated. Considering your
body is nearly 80% water, its imperative that you drink at least 8, 8-oz. glasses of water
each day to avoid dehydration and help detoxify your system.
Conclusion
Thank you so much for letting me share my Miracle Moves with you. I guarantee that if
you apply yourself to these workouts and movements, along with sound nutrition and
rest, youll soon see the bodyand the absof your dreams!
God Bless,
Clark Bartram
PAGE 59

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TOP 10 MIRACLE MIDSECTION MOVES

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Top 10 Miracle Midsection Moves

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TOP 10 MIRACLE MIDSECTION MOVES

SECRETS TO GREAT ABS!

TOP 10 MIRACLE MIDSECTION MOVES

SECRETS TO GREAT ABS!

My 10 Midsection Miracle Moves

TOP 10 MIRACLE MIDSECTION MOVES

SECRETS TO GREAT ABS!

Miracle Move #2: RUSSIAN TWISTS J J J

TOP 10 MIRACLE MIDSECTION MOVES

SECRETS TO GREAT ABS!

Miracle Move #3: SIDE BRIDGE J J

TOP 10 MIRACLE MIDSECTION MOVES

SECRETS TO GREAT ABS!

Miracle Move #4: COUCH CRUNCH J J J J

TOP 10 MIRACLE MIDSECTION MOVES

SECRETS TO GREAT ABS!

Miracle Move #6: BALLISTIC PIKE OFF COUCH J J J J

TOP 10 MIRACLE MIDSECTION MOVES

SECRETS TO GREAT ABS!

Miracle Move #7: BASIC CRUNCH J

TOP 10 MIRACLE MIDSECTION MOVES