Gina Aliotti Resides: San Diego, CA Age: 22 Height: 5’5  Weight: 135 Off Season In Season: 126 pounds Favorite Bodypart: Abs/Back Years Training: Three What would you consider to be the most important factor in achieving great abs? Abs are the core that help aid you in all your daily activities. Without abdominal strength injuries are very likely, therefore it is important to train your abdominals for inner strength. In every workout we do, whether in the gym, all of our exercises stem from our abs. Achieving a strong core helps us with stabilization, posture and proper training form.                   What advice would you give to other women looking to change their body?  Stick to regimented diet and exercise program for at least six weeks without giving up. It takes at least 6 weeks to really see any accomplishments and it also depends on the amount of body fat you have. Diet accounts for 80% of your success so I encourage all women to incorporate a proper diet program along with three-four weekly workouts for optimal results. I highly recommend women seek help from a Trainer/Nutritionist who can help them achieve their goals and stay focused, Women need to realize that in order to achieve results they need to eat well, but knowing what and when to eat is the key, SixPackNow.com will be helping you out here. How often do you train your abs and what are your favorite exercises?  I do abdominal exercises three-four times weekly. I do mostly floor abdominal work along with some hanging ab raises. Occasionally I’ll mix in some weighted exercises for building strength in the abdominals. What kind of weight training program do you follow and how often do you visit the gym?  I do a rotating weight training schedule where I train two body parts per workout and rotate them as I go. I take two days off from the gym every week to allow my body to rest and recover. Do you take any supplements, if so which ones?  I take Whey Protein, L-Glutamine and BCAA’s (Branch Chain Amino Acids) What type of cardio exercise do you do and how important is it in your program?  I do five x 30-45 minute cardio sessions a week in the ‘off season’ (which is when I am not in competition mode) and I’ll increase this when I am preparing for a competition (this will help reduce my body fat even further). I’ll typically use the Elliptical or Treadmill machines for my cardio workouts. Cardio is extremely important in my program to help maintain a lean physique all year round. I believe in not doing too much cardio and varying workouts so that my body does not adjust or become used to a particular one. What does your typical days diet look like?  I take in five-six meals a day, two coming from protein shakes and the rest from lean protein sources like chicken, turkey, fish or meat and complex carbohydrates from sources like fruits and veggies. I try to consume as much whole foods as possible, but if I’m on the go and need something quick I’ll use the protein shakes for convenience. What would be your top five tips for getting a flatter stomach?  1. DIET, DIET, DIET! 2. EXERCISE REGULARLY 3. DON'T OVER TRAIN YOUR ABS (YES, THAT IS POSSIBLE) 3-4 X A WEEK IS PLENTY! 4. TRAIN EVERY BODY PART EQUALLY BECAUSE THERE IS NO SUCH THING AS "SPOT REDUCTION". YOU LOOSE FAT ALL OVER BUT NOT IN JUST ONE AREA. 5. DO CARDIO ON A REGULAR BASIS TO HELP SHED THOSE EXTRA POUNDS.  I hope the above helps, don’t give up on achieving your goals! If you believe in yourself you can do anything. It just takes a little determination, consistency and time. Good luck ladies! Gina