Dr.

Darden Reveals the

AB SECRETS
Olympic Gymnasts Have 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 finally discover how to get the best results from 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.

Discover the Secrets Nadia, Mary Lou, and Shannon Have Known for Years!
Have you ever noticed the firm, flat stomachs that champion 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 the all-around title in 1984?  Then, there was Shannon Miller in Atlanta in 1996 and Carly Patterson in Athens in 2004. Both were well conditioned and concave waisted.
Shannon Miller, Olympic Gold Metalist, still fit and firm at age 35.

Female gymnasts also accelerate both their eating and exercising 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 flatten 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 classified as SECRETS. The 3 SECRETS I 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 significantly condensed. The real secret, from a scientific 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 flatness.

 More recently, in Beijing in 2008, the dynamic athleticism of Shawn Johnson impressed 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 situps. 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.
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SECRET #1 Exercise Your Abs from the Bottom Up.

Stack Lower-Ab Exercises into a Workout and 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 movements that 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 backto-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. Using this 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 first 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 five exercises, which are performed three times per week.
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The first 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 first 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 Miller exercise 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 floor with your hands on both sides of your hips. Bring your knees up toward your chest so your hips and thighs are flexed. Cross your lower legs at your ankles. Curl your hips toward your chest by lifting your buttocks and lower back off the floor. As you lift your buttocks, you must counterbalance your body by pushing down on the floor with your hands and arms. Pause briefly in this top position. Then, lower your hips slowly to the floor. Dont move your thighs and knees excessively. Keep them near your chest. Repeat for 8 repetitions. Move immediately 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 fingers. Stand tall and reach toward the ceiling. When you achieve the maximum height, start bending laterally to the left. Pause briefly 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 final 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 floor. 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 to the floor 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 floor, 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.

Reverse Trunk Curl

Wall Squat Hold

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Difficult Ab Exercises Made Easy

Ab Coaster: A Breakthrough in Abdominal Training
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 briefly. Lower your feet back to the bottom position.
Hanging Leg Raise The Ab Coaster makes this difficult exercise possible for anyone to perform.

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-defined, 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.

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 flat and your lower-abs are well defined. The problem is that the Hanging Leg Raise is extremely difficult 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 and forearms, as well as supportive strength in the shoulders and upper back. The Ab Coaster was designed to remove much of the difficulty 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.

The Ab Coaster works your abs from the bottom up, while limiting stress to your neck, back and shoulders.
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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. Move to 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 briefly 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 briefly at the top 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 of your 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 briefly 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 hands on hips. Slide your back down the wall until the tops of your thighs are parallel to the floor. 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 to the floor 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 floor, 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

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SECRET #2 Eat 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 of proteins 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 efficient 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 five 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 and 25-percent fats. Complex carbohydrates such as wholewheat bread, bananas, and apples are your recommended sources of energy. In some of the meals, I suggest a brandname product as a guide. Research shows that most adults can consume the same breakfast and lunch for two weeks, if not longer. This simplifies calorie counting and food preparation. Also, after the eating plan, please refer to the notes carefully.

Try a nutritious shake as a meal replacement.

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The Flat-Stomach Eating Plan

For 14 Consecutive Days
Total calorie consumption . . . Women (Group A, 150 pounds or less): 1,100 calories per day. Women (Group B, 151 pounds or more): 1,300 calories per 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 water Place ingredients in blender and mix until smooth.

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

Evening Snack = 100/200 calories

Group A has one selection; Group B has both.

Afternoon Snack = 100/200 calories

Group A has one selection; Group B has both. 1 apple (3 diameter) (100) 1 cup light, nonfat, flavored yogurt (100)

1 apple (3 diameter) (100) 1 cup light, nonfat, flavored yogurt (100)

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Notes on the Eating Plan

 Noncaloric beverages are any type of water tap, bottled, carbonated, or flavored 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)
Control your meal planning with simplicity.

certain types of heart, liver, or kidney disease; diabetics; and those suffering from some types of arthritis and cancer. This should not be taken as an all-inclusive list. Some individuals should follow this plan only with their physicians specific guidance. Consult your health-care professional beforehand and play it safe.

Optimize Eating Out

If 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 whitefish and have it baked, broiled, or steamed, with nothing on it. Be very specific with your order. Double-check it to make sure the waiter understands. Have decaffeinated coffee or tea for dessert.

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. Y  our doctor should be aware that you are about to modify 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

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SECRET #3 Drink More Water for Greater Fat Reduction.

Accelerate Your Eating and Exercising Results 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 balanced carbohydrate-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 confidence. A constant supply of water contrary to popular belief helps many women prevent bloating, which is caused by female hormones and too little fluid. Large amounts of cold water are vital for efficient 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 flush 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. Combining superhydration 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, fill a gallon container with water. Throughout the day, continue filling your glass until you empty it. For the office dwellers, purchase an insulated 32-ounce container with a straw. Add a rubber band to the bottom each time you finish one. Get clever with your hydration accounting. It will pay off in decreased pounds and inches.

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Realistic Expectations . . . Make It Happen!

Riddled with Daytime 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-filled day:  Sit comfortably. Fold your hands in your lap, lacing the fingers and thumbs. Then straighten your index fingers, so the pads of the two fingers rest against each other. Remain in this quiet position for five 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 five-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 SECRETS for 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 first two weeks, the average woman shed 7 pounds. An average of 2 inches came off of the waist of each woman. Since my 3-SECRET formula is comparable to the ASAP program, you can expect similar 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 flat stomach, defined lower abs, and the body youve always wanted. Make it happen!

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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 inflate and deflate again and again and again which explains why many people go back and forth between fatness and leanness. Generally, if you want a flat 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 flat, hard, muscular stomachs. Now is the time to challenge yourself to decrease some of your body fat and to do so efficiently with proven science.

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 rib cage 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 whats happening. At first, the vacuum is more difficult 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 flatter.

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About Ellington
E  llington 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. I n July of 1984, the American Booksellers Association ranked The Nautilus Bodybuilding Book by Ellington as the No. 1 sports/ fitness book in the United States. Furthermore, USA Today selected The Nautilus Diet as the most highly acclaimed fatloss 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 Bowflex Body Plan, and The New High-Intensity Training. His books have been printed in seven languages with worldwide distribution. E  llington resides with his wife, Jeanenne, and son, Tyler, 7, and daughter, Larah, 4, in Orlando, Florida. He manages an interactive web site, www.drdarden.com, and continues to do research, writing, and Intensive Coaching from his private gym.

Ellington Darden

This group of professional water skiers from Sea World in 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 the article, Florida Dreaming.
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Ellington is available for consulting at Email: ell@drdarden.com For more information, see www.drdarden.com.

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