WAIST TRIMMER GUIDE
Waist Trimmer Guide Summary & Outline:
Thank you for your interest in my waist trimmer e-book. You have made the
right purchase decision, as this is a must-have guide for anyone willing to put in
the hard work and determination to kick start their way to tightening their midsection. This guide is aimed at providing you the best possible waist-cinching
advice and tips. It will cover the following topics below:
Vacuum and abdominal training that will tighten your midsection, reduce your
waistline, improve a distended stomach and overall composure.
Detailed dieting, nutrition, and supplementation recommendations/
instructions to aid in reducing fat and extra water the waist.
Corset and weight belt training techniques and recommendations to reduce and
preserve a narrow, slim waist.
Introduction:
Nothing is more central in fitness and bodybuilding than the golden
standard: wide shoulders and a small, narrow waist. While there is a lot
of information on the topic of dieting and training, there seems to be
missing a detailed, illustrated, and complete guide to slimming down
and narrowing your waistline.
In regards to the topic of gaining muscle and losing fat, in general,
there are many uncertainties and unanswered questions that must be
addressed.
As a professional IFBB (International Federation of Body Building) and
WBFF (World Beauty Fitness and Fashion) athlete, competitor, and a fitness
specialist, I have designed a detailed nutrition and waist training technique
that allowed me to significantly reduce my waistline, shrink my abdominal
muscles, and give my physique a symmetrical V-taper that every fitness
professional desperately wants.
This guide is specifically divided into detailed, consecutive steps that if
followed correctly, will guarantee you the results you seek. Whether you are
looking to lose fat, get a more defined and lean physique, or significantly
reduce your waistline, the following steps are key and must be followed on
a daily basis:
Step 1: Diet, Nutrition, and Supplementation.
Step 2: Vacuum and Abdominal Training.
Step 3: Corset and weight belt training.
Step 4: Avoid exercises and activities that may cause
thickening of your waistline.
These steps will be analyzed and discussed in detail below.
Step 1:
Diet, Nutrition, and Supplementation
In my personal experience, the most effective step in reducing your waistline is
a precisely designed nutritional plan. The amount of fat and water that is stored
around your waist directly depends on the diet and food you are consuming. If you
carry extra weight around your midsection, you must clean up your diet and get rid
of all sugars, dairies, breads, and processed foods. I would even recommend cycling
carbs (3 days low and 1 day high then repeat). It is my professional opinion, that this
method is the most effective in removing fat, allowing a change in metabolism and
how your body responds to a change in nutrition.
Once you develop a higher carbohydrate tolerance by reducing your body fat and
getting leaner, you will able to move from the carb cycling methods to consuming
carbs on the daily basis while keeping your waistline tight and slim. I will explain
this in short detail so you can have a better understanding on how carb cycling
works and how to apply it to your nutrition. But first, let’s briefly look into the major
nutrition ingredients of this approach.
Protein
Protein is the foundation of a carbohydrate cycling diet. Protein is needed not
only for cell growth and tissue repair in the body, but also with the formation and
building of muscle. It can even help in the repair of hair, skin, muscle, and bone. On
the low carb days I recommend to consume up to 1.8- 2 grams of protein per pound
of your body weight (e.g. if you are 170lbs you will consume 340g of protein). On the
high carb days go for 1-1.5 grams per pound. The best sources of protein are lean
red meat, chicken breast, ground turkey, fish, and egg whites. It is possible to keep
building muscle on this diet, as long as your protein intake is high enough.
Fats
Fat is another major ingredient that should be utilized more on your low carb
days. Fat is a source of insulation for the body, and good fats (polyunsaturated and
monounsaturated) are needed in order for proper bodily function. Keep dietary fats
consistent throughout your plan. You will need to raise your fats on your low carb
days and lower them on high carb days.
The best source of “healthy fats” is fatty fish - (salmon, halibut, sea bass), egg yolks,
non-salted nuts, avocados, organic almond butter, and non-processed organic olive
oil or coconut oil/spray.
Carbohydrates
This type of diet focuses on daily manipulation of carbohydrate consumptionhence the name, “Carb Cycling.” Carbs are an extremely important part of this diet.
Carbohydrates are the body’s source for energy and act as the body’s fuel. They
are needed for the body to breath, move, and function. Most people immediately
eliminate carbohydrates from their diets in order to slim down, which can be
dangerous. It is essential to maintain the intake of carbs, making sure you know
what you put in your body. The best sources of complex carbs are oatmeal, white or
jasmine rice, sweet potatoes, yams, and quinoa.
Fiber
Fiber, which serves a vital role in healthy digestion, is the final major ingredients in
this program. Veggies that are high in fiber and key for this diet include: asparagus
(also serves as a natural diuretic), broccoli, spinach, fresh cucumbers, peppers, kale,
and alfalfa sprouts.
To achieve maximum results, you must calculate the ratio of carbs to fat and
proteins. The general breakdown should look similar to below:
HIGH CARB DAY
LOW-CARB DAY
2–3 grams of carbs
(x your body weight)
1–1.5 grams of protein
(x your body weight)
As little fat as
possible
(all protein sources
must be extra lean)
0.-0.4 grams of carbs
(x your body weight)
1.5–2.0 grams of
protein
(x your body weight)
0.15–0.55 grams of fat
(x your body weight)
Note: The information above is my
personal diet structure based on my 210 lbs
of body weight. Take in consideration that I
work out twice a day or do one fasted cardio
session in the morning and then work out
later in the day. I prefer to have 8 smallportioned meals daily, and I believe the
body digests nutrients much better at this
rate. However, if you are below 190 lbs you
may very well need to implement this by
having 6 meals.
Step 1:
Personal Sample Diet Plan
As I previously mentioned you will start this diet plan with 3 low carb days, followed
by one high carb day, and then repeat. Here is how my personal plan is designed.
You may easily calculate and adjust macros according to your own stats. (Formulas
for calculation are included in the section above.)
LOW CARB DAY
HIGH CARB DAY
Macros for 210lbs body weight.
320 grams protein (1.5gm protein x210lbs)
52 grams carbs (o.25gm x210lbs)
105 gm fat (0.5gm x 210bs)
Macros for 210lbs bodyweight.
277gm protein (1.3gmx210lbs)
460gm carbs (2.1gmx210lbs)
I don’t count my fats on this day as I keep all my protein very
lean: egg whites only (no yolks), fat trimmed chicken breast, 97%
ground lean beef, 99% ground lean turkey, tilapia.
MEAL 1.
4 whole eggs with 6 egg whites (45gm protein,
20 gm Fat)
1 cup cooked oatmeal with cinnamon and Stevia
(carbs 25gm)
MEAL 2.
7 Oz top Sirloin Steak (protein 40gm fats 25gm)
6-8 asparagus
MEAL 3.
6 Oz chicken breast (40 gm protein 5gm fat)
1tbs almond butter (10gm fat)
MEAL 4.
7oz salmon (42gm protein, 12 gm fat)
1.5-cup broccoli
MEAL 5. (pre work out)
7 oz tilapia (40 gm protein)
5oz wild rice (30gm carbs)
MEAL 6.
7oz steak (protein 40gm, fats 25)
2cups spinach
MEAL 7.
7.5oz ground lean turkey 93% (protein 40gm,
fats 16gm)
MEAL 8.
8egg whites with peppers and onions (30gm
protein)
I eat every 2-3 hrs or as I get hungry. I never force food
and take digestive enzymes with every meal.
MEAL 1.
10 egg whites (35gm protein)
1 ½ cup oatmeal with cinnamon (50gm carbs)
MEAL 2.
6 oz extra lean ground beef (40gm protein)
1 1/2 cups white jasmine rice (60 gm carbs)
½ cup spinach
MEAL 3.
6oz Chicken breast (40gm protein)
11/2-cup rice (60gm carbs)
2-3 asparagus
MEAL 4.
6oz tilapia (35gm protein)
11/2-cup rice (60gm carbs)
MEAL 5.
6oz ground lean turkey 99% (30gm protein)
8oZ sweet potato (50gm carbs)
½ cup spinach
MEAL 6.
6oz chicken breast (40gm protein)
4 slices Ezekiel Bread toasted with some lettuce and
mustard (60gm carbs)
MEAL 7.
6oz tilapia (35gm protein)
11/2 cup of rice (60gm carbs)
MEAL 8.
6 egg whites (22gm protein)
11/2-cup rice (60gm carbs)
½ broccoli
You may use olive oil to cook, bake, grill, steam, or fry your food. I use very minimal
sodium; even my spices are mostly sodium free. It is important not to stuff yourself
and to only eat when you get hungry. Develop a habit of connecting your mind to
your body after every meal and carefully observing your digestion, energy levels,
fullness, etc.
Carb cycling will teach you to understand how certain nutrients affect your system
and which bloat or upset your stomach. You will definitely feel fatigued for the first
week or two, but don’t panic, just let your body adjust. If you feel very weak on the
low carb days, a great way to give you an energy lift is to add some more healthy fats
to your diet such as almonds, egg yolks, or avocado. But add them gradually, you
won’t want to overdue it.
Supplementation
My approach is mainly based on solid food. I am not a fan of protein shakes (they
cause bloating), protein bars, or other processed food replacement products.
I believe that human digestion and metabolism are far better off with natural
nutrition rather than artificial. Protein shakes and bars have fillers and other
ingredients (including sugar) that will bloat you, suppress a healthy appetite, and
hold unnecessary water. The best choice is always food! So I recommend always
being prepared and having your cooler with meals ready. If you travel and are
worried about having healthy options in proximity, there are a variety of healthy
food prep services available that will deliver to your door exactly what you need
wherever you are.
While dieting and training with high intensity, your body needs to be supplemented
with extra vitamins and minerals to support a healthy immune system, bones,
joints, digestion, recovery, and overall general health. Here is the list of vitamins
and minerals that I personally use to achieve my physique; I believe it will benefit
absolutely anyone:
1.
2.
4.
5.
6.
Multi-Vitamin: One serving a day.
Fish Oil: One serving 2 times a day.
CLA: One serving, 2 times a day.
Glutamine and BCAA: One 5-gram serving of each daily post-work out.
Digestive Enzymes: One serving before every meal.
Step 2:
Vacuum and Abdominal Training.
The Stomach Vacuum is an isometric contraction (tenses the muscle without
moving it) of the Transversus Abdominus. A stronger Transversus Abdominus can
create a stronger Valsalva Maneuver (the powerful exhale necessary to contract a
muscle during an intense workload). This is one of the best exercises you can perform
to shrink your waistline in a very short amount of time. Many can trim 2 to 4-inches
off their midsection in as little as 3-weeks with this technique. Also, building this
area of the abdominal muscle will help you gain more control over your “abs” and
assist better in explosive lifts. Stomach Vacuums take practice, but they are extremely
effective. Now, let’s go over the most effective Vacuum Exercises.
SPINE VACUUM
This is probably the easiest/simplest of vacuum exercises, because you have gravity
working with you to help you contract your TVA. Start here, and branch out once
you’ve mastered this exercise.
Lie down on your back, bending your knees so that your feet are flat on the floor.
Exhale as much air as you possibly can, as this will allow the TVA to contract even
better.
Finally, contract the TVA by drawing in your belly button towards the spine, and
hold this for 15 seconds.
As you train more, you should try to increase your hold time, for up to 60 seconds.
You can take small breaths as needed, as long as you can maintain the vacuum. Start
out with 3 sets a day, and ideally you can work your way up to 5. This exercise is great
to do first thing in the morning, since your stomach will be empty, and easier to
contract.
QUADRUPED VACUUM
Once you can do 5 sets of 60-second supine vacuums, you can upgrade to the
quadruped version, which is basically just a fancy way of saying on your hands and
knees. This variation is slightly more advanced because your midsection is facing
downward so you work against gravity to bring it up in a contraction.
Start on hands and knees, making sure to keep your wrists directly below your
shoulders, and your knees directly below your hip sockets. Look down at the floor so
your neck is in a straight, neutral position.
Just like in the supine vacuum, exhale as much air as possible. Contract the TVA by
pulling in your navel, and hold for at least 30 seconds.
You can repeat this for multiple sets and increase hold time as you master this
vacuum.
SEATED VACUUM
The next step up from the quadruped vacuum is the seated vacuum. The seated
vacuum brings more of your core muscles into play, as you are seated upright and
need that core support.
Sit upright, on a flat and stable surface,
making sure not to lean against anything.
Exhale.
Slowly draw in your navel (belly button)
and hold for 30 seconds.
Just like the other vacuums, as you get
more proficient with the exercise you can
increase the hold time and amount of
sets.
Once you get the hang of the seated
vacuum, try doing it on an unstable
surface (such as a balance ball) to
challenge yourself.
pull VACUUM
Pull Over Vacuum is one of the most
effective and difficult techniques of
vacuums to perform.
It is performed as a usual pullover
exercise but with a lighter weight.
Exhale on the negative phase, hold
the dumbbell at the position where
you feel you can suck in your belly the most, hold the vacuum while using the
dumbbell as a leverage for as long as you can, then return into starting position.
Rest 10 seconds and repeat for 10-15 reps.
You should do this vacuum every day, post or pre work out.
Functional VACUUM
While still practicing the
above exercises, you can get
in an extra bit of training by
doing the vacuum anytime
you are seated. Hold the
vacuum indefinitely, and
practice breathing throughout
while maintaining control
of the TVA. Once your body
gets used to holding the
vacuum, you will start to do it
unconsciously while standing,
and the whole process will be
easier.
To get even more out of
your TVA and abs training,
combine the two: do a
vacuum, and do a spinal
flexion abdominal exercise
(such as a crunch) at the
same time. Make sure to keep
breathing! Exhale as you
contract your abs.
Vacuums can be practiced
anytime, anywhere! The more
you perform these exercises
the quicker you will see the
results.
Step 3:
Corset and Weight Belt Training.
A Corset or Waist Cincher is a garment worn to hold and train the torso into a
desired shape for aesthetic or medical purposes for the duration of wearing it or with
a more lasting effect. Both men and women are known to wear corsets, though it is
more common for women primarily for fashion rather than athleticism. There is a lot
of discussion on the topic of waist cinching, some advocate the physical advantages,
while some focus on the negative side effects from corset training. However, if it is worn in
moderation it may produce the results you seek without altering your health. I wear a Cincher
for multiple hours a day (about 6-8). I generally use it more frequently when I am getting
ready for a contest or a photo shoot in order to get my waist slimmer and tighter. It helps
tremendously by bringing your organs closer together, which will give you a trimmed
and narrow look. The corset also helps with the composure and keeps the abdominals
tighter. I have noticed that wearing a corset when my body fat is low produces the most
noticeable progress in waist-size reduction. If you are soft around your midsection then
there is no need to wear a corset. First, focus on getting leaner. Your goal is to drop to
around 10% body fat and only then start implementing corset training. Start with 1-hour
a day and slowly work your way up to 6 hours a day. As with everything else, do not
overdo it, more is not necessarily better. I do not wear a corset/cincher while working
out, instead I wear a tight weight belt to preserve my waist and avoid lower back injuries.
Always keep yourself in check and if you feel uncomfortable then take a break. As I
mentioned I use this method only 3-4 months a year (while competing) with intervals.
You can purchase a corset online at Amazon or eBay, or in any sporting goods store. They
are available in all sizes and different colors.
Weight Belt Training
Back in the day, a vast majority of
bodybuilders (including legends like
Arnold, Zane, Platz, etc) used to, and
still wear, weightlifting belts. Today
you won’t see too many guys or girls
“belted”. Unfortunately there are
too many experts out there making a
claim that wearing weightlifting belts
will reduce core strength and general
performance. I will not go into the detail
of this argument, but rather explain
how to utilize this equipment in order
to preserve your waistline, secure
your lower back, and increase your
performance.
Wearing a belt while exercising increases
intra-abdominal pressure (some research
shows by 40%). Increasing intra-abdominal
pressure is similar to inflating a balloon inside
your abdominal cavity. The pressure inside
the abdominal cavity pushes on the spine
to support it from the inside, while the core
muscles in the abdominal wall and lower back
push on the spine from the outside. This inside
and outside pressure acts to stabilize the spine
and reduce the stress it receives when lifting
heavy weights. Interestingly enough, it’s not the
belt supplying the support, it’s the way that the
body reacts to the belt that supplies the spinal
support. This is how lifting belts can help to
protect against back injuries during lifting.
Step 4:
Avoid Exercises and Activities
that May Cause Thickening
of Your Waistline.
Preserving a Waistline:
I often see very thickly developed oblique muscles (bigger waist) in men who
perform heavy dead lifts and heavy full squats. The obliques also tend to be much
more developed in people who don’t wear lifting belts. I have been wearing a belt for
a long time and I firmly believe this practice trains the abdominal wall muscles to
stay tighter and firmer. When you don’t wear a belt while exercising, various muscle
groups have to work harder to help with stabilization. You often hear of this group
of muscles referred to as the body’s “core.” Just like any muscle, if it is overworked,
it will grow and make your waistline thicker. If you want to see a strong core, check
out experienced power lifters. These are men with really big midsections and very
visible obliques. Even with a belt, their core muscles have to work exceedingly hard
to stabilize and assist them while lifting very heavy weights. I recommend wearing
a belt from start to finish of your work out for this very specific reason, to prevent an
over-growth in your core.
Performance:
According to the Medical Science Sports Research group, wearing a lifting belt
during squats has also been shown to increase muscle activity of the quadriceps
and hamstrings. Having greater muscle activity during an exercise can help to better
promote muscle growth in the long run. (Lander, J. E., et. al. The effectiveness of
weight-belts during the squat exercise. Med Sci Sports Exerc. 1990 Feb;22(1):117-26.)
To get maximum benefit, you have to use a lifting belt properly.
Tips for Proper Belt Usage:
Make sure your belt fits well. It should be quite tight, but not so tight that you can barely breathe or
move.
Your belt should feel secure and not uncomfortable.
You want to be able to press your core against the belt to increase abdominal pressure and stability.
Ensure the belt is worn around the abdomen rather than the hips.
Fasten it snugly enough to provide intra-abdominal pressure, but not so tight that it cuts off your
circulation or prevents you from doing the lift with proper form.
Conclusion
Waist training is a slow, gradual process. The more consistent and systematic
you are in your approach, the more effective it will be. Combining all of the tools
provided in this e-book and executing them daily, will not only reduce your waist,
but it will also make you healthy, fit, and functional. Physical results will create a
healthy mind mentally, which can lead to making better lifestyle choices.
Everything starts with a healthy diet, so make sure you design your nutritional
plan wisely and implement these recommended changes.
Adding vacuum exercises to your daily abdomen workouts will make a
tremendous difference in improving your digestion, as well as composure and
abdominal control. Your waist will shrink in front of your eyes!
Your training program also plays a major role in shaping your mid section. Your
workouts must be intense, but also intelligent. Avoid super heavy dead lifts and
heavy squats. It is still possible to build a competitive figure and flawless physique
without them.
Most of the career-ending injuries in the sport of bodybuilding have come from
using heavy weights. Corset training acts as the icing on the cake. When you have
all your nutrition and training on point and you slim down to 5-10% body fat, this
tool will make a noticeable difference in tightening up your waist. It should not be
used alone as an ultimate “magic” instrument to reduce your waist size.
In addition to all of the above, wearing a weight-belt while training will keep
your waist small, increase your performance, and most importantly, keep you
safe. Waist training is a demanding and challenging process. It requires total
commitment, determination, and hard work on a daily basis. Your results will
directly reflect on the effort you put in.