Mary Bell - Abs of the Month for March

MEMBER COMMENTS

"Thank you guys, I've finally lost my belly and excess abdominal fat. You've been so helpful to me these last few months, thank you".

Matthew, San Jose

"Wow, this really has been working for me. And I thought you lost body fat from abdominal exercising! How wrong was I!!!"

Vernon, Michigan

"Dear Team, Thank you. My dreams of getting a flat stomach are finally coming true. My skepticism has gone out the window. You've proved me wrong.

Tammy, Calgary

"I needed to lose 15 pounds and you guys have helped me do it. Thank You Rebecca and Team"

Sonny, S.C.

" Well guys six months on and my transformation has been steady, but I feel fantastic and my friends say I look ten years younger. Brilliant. Thank you so much "

John, Cleveland

"Finally, someone has bought a program that actually works. Your Team has been very helpful and knowledgeable"

Sadie, Evanston

Name: Mary Bell

Age: 31

Height: 5ft 7"

Weight: 128 pounds

Q. What foods do you typically

eat to keep your abs in shape?

I employ a 55% protein, 25% carb

and 20% fat for pre-contest dieting.

Every third day I lower my protein to

45%, increase my carbs to 35% and

keep my fat intake at 20%. My carbs

are all natural unprocessed foods like

wholegrain products, fruits, vegetables

etc. My protein comes from lean meats,

fish, poultry and fat mainly from flaxseed

oil and eggs. I do have a treat every now

and then where I'll have a slice of Cheese Cake!

Q. Do you take any supplements?
I use BCAA’s, Glutamine and Liver Tablets, along with 2-3 protein shakes a day.

Q. How often do you train your abs and what would be your favorite exercises?
I train my abs at least 5 days a week usually after my morning cardio. One day a week I work them as hard as I can at the gym. I like hanging leg lifts.

Q. What form of cardio do you find to be most beneficial?
I have a treadmill at home. Its a good choice for me as I can mix up my cardio sessions with it pretty well. Certain days I will do sprinting up hill, some days I do interval, some days I'll run and then others I may walk.

Q. What kind of weight training routine do you follow?
Through trial and error I have found that heavy sets of no more then 9 pyramiding down to 3, and little rest in between works best for my ectomorph/endomorph frame. I keep cardio to no more the 25 minutes at 80-85% of my maximum heart rate, 4-6 times a week for pre-contest.

Q. What kind of body fat percentage do you maintain for the most part of the year?
Off season I am about 17 percent when it competition time I am about 10-11 percent

Q. What advice would you give to other women who want to tone up the stomach?
Your Diet is the most important. Everyone has a six pack or an 8 pack like myself, but if you do not get the fat off you will not see a one pack! Eat a healthy diet low in fat and carbs and high in protein, combined with cardio and weight training you will have your abs out and saying hello in no time!

Q. What would say would be your top five tips for keeping you abs in condition?
Diet it is by far the most important aspect
Cardio as is is your No.1 fat Burner
Training abs with variety and use good form
Training abs with weight, produces definition and ridges
Train slowly, don't rush. Contract those abs every time

Take Care and Good luck to everyone,

Mary Bell

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