Flat Stomach & Weight Loss FAQ's

How long does it take to flatten my stomach?

It depends on how much you need to lose. But if you can stick to a healthy diet and a consistent exercise routine, you should start to see results in six to eight weeks.

However, don't expect results if you eat healthy and exercise for 3 days and then go back to your bad habits. The key is to be consistent with both your diet and exercise and you will maximize your results.

What's the best exercise to flatten the stomach?

Cardio exercises are the best, not crunches

You could do 500 crunches per day, but if you aren't burning your body's overall fat, you'll just be building muscle on top of our existing fat.

I'm not saying not to do crunches, just understand it's the cardio that burns the fat. Ab crunches are only effective if you are doing consistent cardio and maintaining a healthy diet.

What kind of foods should I eat to get a flat stomach?

Foods high in protein (fish, grilled chicken, egg whites, lean turkey, etc.) are good foods to help burn fat, but you can't just rely on those kinds of foods alone.

You also need to cut down on your saturated fat, carbs and sodium intake. It doesn't matter how much protein you eat if you are still consuming a lot of the wrong foods.

I can't seem to get motivated. What should I do?

Write down a list of 5 goals everyday. They don't have to be very aggressive goals, just simple tasks you feel are within your reach.

Here's an example...

Monday, January 22 
1. Jog for 20 minutes
2. Eat 4 foods high in protein
3. No sweets after dinner
4. Drink 6 glasses of water
5. Eat 3 servings of vegetables

When you create a "To Do" list you can visualize, it helps you stay on track and focus on your goals. It's also important to check off each task as you complete it. This creates a sense of accomplishment that keeps you motivated.

Also be sure to vary your goals each day to prevent boredom. On Monday you may jog for 20 minutes, but on Tuesday you may decide to do aerobics instead.

Don't make your goals too aggressive at first. They can be very simple. The idea is to do 5 healthy things each day, and after a few weeks, it will become easier to make healthier choices.

I need to lose 50+ pounds.

If you keep telling yourself how much weight you need to lose (especially if it's a significant amount), then it feels like you are climbing a never-ending hill.

A lot of people think "Oh, I can never lose this much weight", so they talk themselves out of trying.

But if you set smaller goals (i.e. 2 pounds per week), then you're creating that sense of accomplishment that I mentioned above. This is so important for motivation.

Just think, if you lose 2 pounds per week, that's roughly eight pounds per month and nearly 25 pounds in just three months.

Don't put so much pressure on yourself by thinking of the total amount you need to lose. Break up your goal into small increments and reward yourself when you reach those milestones.

I'm fine with the rest of my body, but I want to flatten my stomach.

That's the biggest myth around. You can't spot tone your stomach and leave everything else the same. In order to lose the fat in the middle, you have to burn it all over. That concept applies to all parts of your body.

If you're already a thin person or you just want to maintain the weight elsewhere, you can do some weight training. In fact, I would recommend hiring a personal trainer because they can give you specific advice for your individual situation.

I want to get ripped. What's the best way to get a six pack?

To achieve a six pack you need to get your body fat down to less than 10%. Lots of cardio, protein consumption and strength training is necessary.

How easily the six pack develops depends on your age, genes and metabolism. Some people can obtain one pretty easily while others have to really work at it.

I'm a teen and I need to lose weight.

Children and teens should seek advice from a family doctor, not the Internet. Your bodies are still developing and you can do more harm than good if you begin dieting without proper supervision.

Can't Stay Motivated to Exercise?

One of the biggest problems people have with exercise, is staying motivated. Just when you think you are ready to change your bad habits for good, days later, you realize the thrill is gone and you're bored with exercise.

While there are many reasons people have trouble staying motivated, I'm going to touch on what I believe are the most common...

Losing Weight For The Wrong Reasons

Some people only want to lose weight because they are comparing themselves to someone else. And if this is the case, your problem could be larger than just weight. Now we're talking about low self esteem.

When you compare your body to someone else's, you are essentially saying to yourself "I'm not good enough and I want to look like [that person]." And when that's how you truly feel about yourself, you'll find that the motivation to exercise doesn't last.

It's one thing to want to lose weight for your own health and well being. But if you are doing it because you hate yourself and would rather look like someone else, then you have the wrong kind of motivation that almost always leads to failure.

Nothing wrong with wanting to look good for yourself. The constant comparing is what gets you into trouble.

Pressure From Friends and Family

Loved ones often feel they are doing their family members a favor by teasing them or pressuring them to lose weight. They believe that if they pressure them enough, it will motivate them to lose the weight.

What many people don't realize is pressuring someone to lose weight actually has the opposite effect on them. It only makes the person feel worse and often times they turn back to eating the wrong foods and won't want to exercise.

If someone you love is overweight, it's important you encourage them, not pressure them. The last thing they need is someone they love harping on them about their weight issues. Society does that enough don't you think?

And if you are a victim of pressure by family and/or friends, it's important you let the people know how it makes you feel. And if it's a significant other who threatens to leave you if you don't lose the weight, it's time to evaluate whether or not this person should even be in your life (but that's a whole other subject!).

No Variety

It's important to find several different workout routines that you enjoy and mix them up throughout the week. Walking on the treadmill for 30 minutes a day, or even every other day is bound to get boring after a couple of weeks (or sooner)!

One thing I do to keep my motivation up is alternate between going to the gym, walking around my neighborhood, and working out to the TV. If you have a digital cable service or satellite TV, chances are you have some sort of exercise channel you can watch for free.

The channel has pre-recorded workouts that focus on all areas and normally broken down into categories like: fat burning, cardio, weights, walking etc.

You can also view the length of each program. So if you're looking for a 20-minute walking routine, you can search the walking category until you find one that's suitable.

So be sure to check your cable or satellite provider's listings to see if you have a channel like this.

Flat Stomach Exercising Myths

There are some common myths associated with getting a flat stomach...particularly when it comes to exercising so I thought I'd discuss of few of them here.

1. The 'Chew Then Crunch' Myth

Ab crunches are good exercises for toning the abs and stomach when combined with a low fat diet. Nevertheless, many people think they can continue to eat what they want and end their day with a couple hundred crunches to "work off" all the fatty foods they ate throughout the day.

If you're not lowering your fat intake, it doesn't matter how many exercises and crunches you perform. Not only will you see zero results, but your stomach may actually increase in size.

Why you ask? Because you're building fat on top of your muscles.

I had this problem when I first started exercising. I didn't lower my caloric or fat intake much but I started doing crunches. For three months straight I did exercised my abs every morning before work. I couldn't understand why I wasn't seeing results. In fact, my stomach started protruding even more.

Well after doing lots of reading I discovered that I was going to also change my diet if I was going to see the results I wanted.

2. The Spot Toning Myth

This is the one that frustrates me the most. I have always been very thin and recently started gaining weight in my hips and thigh area. I welcomed the added pounds because it gave me a curvier figure. Unfortunately it also left we with a slightly flabby stomach.

I wanted to keep the hips and thighs but lose the stomach so I started exercising my stomach and abs by doing Pilates and crunches.

Well, I didn't see any results. I discovered through reading that you can't just spot tone because if you only focus on one area (ie. your tummy), you won't raise your metabolism enough to burn that extra belly fat.

So the key to flattening your stomach area is to increase your body's metabolism so it can effectively get rid of those layers of excess tummy fat, and fat all over your body.

3. The Large Number Myth

Twenty-five good, quality crunches are much better than 250 half-done crunches. Many people just want to get it over with so they lie down and do as many fast crunches as they can while lacking in quality.

The best thing to do is perform 4 sets of 20-25 solid crunches while resting 90 seconds in between each set. That is a much more effective way of training your abs than 250 lackluster crunches in a row.

4. The 6 Pack Myth

We'd all love to have that solid six pack to show off when we're at the pool right? Well, what most people don't realize is that solid abs don't start in the gym, they start in the kitchen. If your body contains a lot of fat, your abs won't show no matter how much you exercise.

Your first goal should be to lose that fat, and it starts with your diet. Decrease the amount of fat and calories you consume and increase the amount of protein. Protein is an absolute necessity for ridding fat and building muscle.

You can crunch all you want, but if you're still consuming burgers and fries, you'll end up with a six pack covered in fat.

5. The "Flatten Your Stomach Fast" Myth

There's a lot of hype out here about flattening your stomach quickly. Stay away from companies or ads that promote so-called solutions.They are nothing but scams.

The Best Ab Exercise Equipment

Don't spend your money on ab machines until you read this entire page.

Surprised ya, huh? You may have expected to see a listing of various ab exercise equipment from the Belly Burner 100 to the Gut Buster 5000.

There's a reason I didn't list many of those -- and that is mainly because most people don't realize that the key to flattening your stomach and toning your abs is getting rid of the overall body fat first.

Don't get me wrong, you can still purchase some ab machines, just understand that cardiovascular exercises are just as important as doing abdominal-related exercises.

Your ab muscles won't show until you get your body fat down to around 10%. So the best way to accomplish this is a good cardio workout accompanied by a healthy diet.

Treadmills

If you read page you already know that the ideal exercise for toning your stomach and abs is walking/jogging because it helps elevate your metabolism to burn fat all over.

This is especially true for those of you who have not gotten your body fat down yet. Remember, you can't flatten your stomach without losing weight everywhere else.

The good news is walking doesn't just help you lose weight, but it also assists in fighting diseases.

Studies have already proven that people who walk regularly have fewer cases of cancer, strokes, and heart disease. They live longer and receive mental health benefits.

Walking and jogging, like any cardio exercises, elevate your heart rate and give your metabolism a boost in order to burn calories more effeciently and faster.

So if you can't make it to the gym or live in a place that is not conducive to walking outdoors, then a treadmill is the ideal exercise equipment.

I would recommend you purchase a treadmill from a fitness store instead of a department store. Mainly because fitness store clerks are usually more knowledgeable about the various products and will probably be more helpful if you have questions.

Treadmills come in so many different styles and varieties that the selection process may be a bit tedious. That's another good reason to purchase from a store with knowledgeable salespeople.

You also may be tempted to go with the cheapest one they have out there. That is not always the best choice either. Cheaper ones may have belts that aren't quite as durable and the treadmill may not last as long. I would recommend going with one that has a mid-range price.

Then to save a little money, go to a fitness store and find one you like, jot down the brand, model and the features you want. Next go to an online store likeAmazon.com and see if you can get that same kind for a cheaper price.

Elliptical Machines

These machines are awesome. I don't think people realize the benefits of them.

First of all elliptical machines work many, many muscle groups. Also, because your feet never leave the pedals, the stress on the joints is minimal and there is little risk of overusing a certain muscle group.

Elliptical machines allow you to burn a similar number of calories as jogging, but without the risk of injury to the knees and ankles.

When using these machines, the heart rate is elevated a lot quicker than on other apparatuses - allowing for an effective cardiovascular workout. Of course this helps reduce the risk of a heart attack, stroke and other diseases that stem from a weak heart.

Another plus is that since it works so many different muscle groups, you can receive a thorough workout in as little as 20 minutes.

So if you are one that is always complaining about not enough time to exercise, surely you can squeeze in 20 minutes to workout on the elliptical machine, right? :)

Just like the treadmill, I would recommend consulting a fitness professional to help you decide which machine is best for you.

I would also go mid-range on the price when it comes to buying these as well -- for the same reasons mentioned previously.

Ab Machines

I saved this section for last because I wanted you to really understand how important it is to get your heart pumping and your metabolism moving before you start seeing a flatter stomach.

If you are overweight and trying to tone your abs by using some ab machine without changing your diet and performing cardio exercises, you are going about it the wrong way.

In fact, you may even notice your stomach increasing in size because you're building muscle on top of your existing fat.

I am not against ab machines, I think they can be very beneficial if used with a complete workout and a healthy diet.

I personally do not use any of them so I can't speak of my personal experiences. I do Pilates, ab exercise DVD's and the treadmill.

However, there are some great sites out there with information on how to choose the best ab equipment for your needs.

Exercising Your Love Handles

Love handles. Ah yes....the affectionate term given to that flabby area on the sides of your abdomen that you can't seem to get rid of.

The anatomic term for them is "obliques" and unfortunately this area of the body is often neglected when it comes to exercising the stomach and ab areas.

Again, I cannot stress enough that you have to start with long-duration aerobic exercise if you want to trim any part of your stomach.

Spot toning will prove ineffective because you need to raise your metabolism enough to burn that extra love handle fat. Remember, it's all about total body fitness and losing weight all over.

If you've been reading this site, you're probably tired of me mentioning that, but that is the #1 misconception about stomach toning. You have to get your entire body into shape before you start seeing results.

Leg Flutters

A lot of people don't realize that in order to tone your middle and love handle area you also need to strengthen your back. This creates a balance in your torso and reduces the fat on your back.

1. Lie on your stomach and lift your head up slightly

2. You can keep your arms straight out at your sides or bend them with your elbows resting beside you.

3. Lift your feet and knees off the floor and flutter your legs rapidly back and forth. Do this for 20 seconds. Take a 20 second break and then repeat again.

Twist Crunches

This exercise will work your internal and external obliques as well as the rectus abdominis. These are the two muscle groups that live around your waist. Fat is generally stored on top of these muscles, thus creating the love handle effect.

1. Lie on your back with your knees bent.

2. Carefully lift your head up and place your hands behind your head without locking your fingers together.

3. Twist to the right bringing your left elbow to your right knee. Extend your left leg out.

4. Now twist back to the left bringing your right elbow to your left knee. Extend your right leg out.

5. Repeat 25 times.

Standing Trunk Twists

This is a good aerobic-type exercise that will help get your heart rate up as well as burn some calories in your middle.

1. Stand with your feet about a foot apart and knees relaxed.

2. Twist your torso to the left while keeping your hips and legs as stable as possible. As you twist to the left, cross your right arm in front of your body in a punching motion.

3. Twist back to the right and cross your left arm over your body in a punching motion.

4. Do 100 reps.

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How to Perform Effective Ab Crunches

There has been some controversy over ab crunches. Do they work or not? The answer to that is, "It depends". As I've been stressing throughout the site, you cannot tone your stomach and abs without an overall change in your  full body exercise.

And if you're trying to get six pack abs  you need to get your body fat down to around 10% or less.

You can't keep the weight you've gained in one area of your body and still expect to get a six pack. Your body doesn't work like that.

You also cannot eat anything you want and finish off with ab crunches to work off all the fat you consumed for the day. It doesn't work that way because you are adding muscle and fat to your middle at the same time which can cause your stomach area to grow even larger.

You've got to work on changing your eating habits (lots of protein and less fat) and then you'll find that the crunches will be more effective.

Also make sure that your ab crunches are done in small quantities of controlled movements with short rests in between.

The Basic Crunch

This exercise works the upper area of your stomach and abs.

1. Start out by lying on your back. 

2. Place your hands crossed on your chest and lie flat on the floor with your knees bent.  You should always bend your knees because it provides necessary support for your lower back.

Some people like to place their hands behind their head but this is not the ideal position because you can strain your neck.  What happens is when you get tired you have a tendency to pull on your neck (rather than your abs) to complete the exercise.

3. Slowly raise yourself up using your abs while pressing your lower back to the floor.  As you reach the top of the crunch slowly exhale.   Then slowly lower your back down to the flow as you inhale.

4. Repeat this process 20 to 25 times and rest for about 90 seconds.  Then perform 2-3 more sets of crunches with 90 second rests between each set and you're done for the day!

Remember, the key is not to do 500 crunches at a time.  The reason is, after the first 20 or 30 reps, your body gets lethargic and you end up "cheating" and not getting the full effect of the exercise anyway.

Always do a small amount (20 to 25) controlled movements at a time.  You should really feel your ab muscles working by the time you hit 20.  If not, you're not working your stomach and abs the way you should.  Remember to focus that movement right in your middle section.

If your neck feels more worked than your middle section, you're not doing the crunches properly.

The Reverse Crunch

These exercises work the lower portion of your abdominals.

1. Start by lying on your back.  Bend your knees slightly with your legs in the air and cross your ankles.

2. Place your arms on the floor along side you.

3. Rest your head on the floor while keeping your back straight.

4. Slowly raise your hips about 2 inches off the floor.  Try to keep your hips steady without rolling then backwards.

5. Hold this position for about 2-3 seconds and really squeeze or crunch your abdominal muscles while keeping your head and shoulders on the floor.

6. Slowly lower your hips back to the floor and repeat the process.

Again, you should really feel your lower abs working after about 20 to 25 ab crunches.  Take a 90 second rest after your first rep and then do 2 to 3 more.

The Best Stomach Exercise

The best exercise for the stomach is one that may surprise you. It's not the traditional sit-up or ab crunch. It's not leg thrusts or trunk twists either.

So before you go out and buy the Gut Buster 5000, you should know that the best exercise you can do for your stomach won't cost you a thing.

All you need are your two feet because the best exercise that I'm talking about is none other than walking or jogging.

If you've found that your stomach is a little more flabbier than it used to be, it's likely there are other parts of your body that have unwanted weight attached. It's just that the stomach is often times the most noticeable.

Your body cannot just eliminate fat in one area. So if you are trying to crunch your way to a flatter stomach without exercising the rest of your body and reducing your fat intake, you'll never see results.

Start by doing cardio exercises to get that heart rate up and boost your metabolism. A good fast-paced walk or jog three times per week is a great way to accomplish this.

Experts say a good cardio workout can increase your metabolism by up to 24 hours!

A Quick Metabolism Exercise

Below is a sample workout that can be done to help give your metabolism a quick boost so you can burn calories.

• 1) Perform 30 seconds of hard exercise like running in place.
• 2) Perform 60 seconds of moderate exercise (casual jog or brisk walk).
• 3) Repeat this process 5-10 times.
• 4) Cool down for 3-5 minutes.

Just Remember...

Along with a healthy diet, walking and/or jogging is one of the best stomach exercises you can perform because it raises your metabolism enough to burn excess calories all over your body.

Total body fitness, not just spot toning one area, is the key to a flat stomach. Why not kick start your fitness routine with a nice, fast-paced walk at least 3 times per week? It really is the best exercise, and your stomach will thank you. :)

10 Tummy Flattening Tips

Here's a quick quide you can follow to help flatten your stomach. Print this list out and post it somewhere in your house where you'll see it.

1. Walk/jog for 30 minutes at least 3 times per week to boost your metabolism in order to burn that fat.

2. Eat a small handful of almonds (at least 6) every morning. Almonds are one of the healthiest snacks you can eat and the protein is good for burning fat.

3. Purchase a Pilates DVD and do the exercises at least 2-3 times per week. Pilates works on toning your entire body with concentration on your powerhouse (middle section) and will improve your flexibility.

4. Add fiber to your diet and cut down your intake of the bad carbs. Foods such as white bread, pastas, potatoes, and white rice should be limited. Eat brown rice and whole wheat bread instead. To get that needed fiber increase your intake of fresh fruits and vegetables (especially the leafy green ones).

5. Drink skim milk instead of whole milk. Keep your dairy intake at a minimum because these products often cause bloating and gas.

6. Perform proper crunches at least 3 times a week to train your abs. Avoid sit-ups because they really do very little to firm your stomach. Sit-ups work your hip flexors more than anything else.

7. Drink plenty of water. You should be drinking 6 to 8 glasses per day. Not only will it help fill you up so you eat less, but it aids in digestion.

8. Stop eating within 3 hours of bedtime. If you have to munch on something, eat a small portion of vegetables or fruit. Not eating late can make a huge difference.

9. Eat smaller meals more often instead of 2-3 big meals per day to keep from having that bloated look and feeling. Eating more meals actually kicks up your metabolism.

10. Take a break from healthy eating once in a while and treat yourself to your favorite dessert. If you completely deprive yourself of the foods you love you'll run the risk of going back to your bad eating habits. Moderation is the key.

Critical Bench: Hey Jim, thanks for doing this interview, please introduce yourself.

I'm Jim Grandick from Council Bluffs, Iowa, and I compete full-power in both the 242lb and 275lb weight classes. I turned 40 this year, and I work for American Nutrition Wholesalers, distributing American Bodybuilding drinks and others all over the Midwest. I train at Big Iron Gym in Omaha Nebraska, coached by Rick Hussey. I am sponsored by Inzer Advanced Designs.

Critical Bench: What are your Best Meet PR's right now?

My PR at 242 is:

1015 Squat
805 Bench
755 Deadlift
2565 Total

My PR at 275 is:

1058 Squat
804.5 Bench
771 Deadlift
2612.5 Total

Critical Bench: Tell us about your childhood and how you got into powerlifting

I was a gymnast growing up, and started competing in gymnastics at an early age. I started lifting weights at 15 for gymnastics. My high school had a powerlifting club and I started competing in raw meets at 132lbs and 148lbs. After high school I still lifted weights but my focus was on bodybuilding. I rediscovered powerlifting when I was 32 years old.

Critical Bench: How long have you been into powerlifting?

Not including the high school powerlifting meets, I started seriously powerlifting after witnessing the 2001 Senior Nationals. I had known Rick Hussey since 1996, and at that time he said, "You might be an okay powerlifter." So it has been about 8 years since I switched from bodybuilding to powerlifting.

Critical Bench: Who did you look up to when you were coming up as a powerlifter?

Rick Hussey was a powerlifting legend in our area. I always looked up to him as a lifter and as my coach.

Coming up I also looked up to Garry Frank, Chuck Vogelpohl, Ed Coan, Steve Goggins, and Kirk Karwoski.

Critical Bench: What would you say to a novice lifter or to a lifter who's just starting out in powerlifting?

Be patient and go through the different levels of gear to build your strength base. Beginners don't need to jump right into a high-dollar bench shirt, that's a good way to get injured.

Critical Bench: Do you have a favorite out of the three or is it all 3 lifts?

The squat is definitely my favorite. I love setting up a big total with a big squat. In a meet, I have not even squatted close to the numbers that I am capable of. It's only a matter of time before I hit over 1100lbs.

Critical Bench: What are the challenges of coming up as a powerlifter?

People really don't know our sport. It doesn't get much recognition from the main stream public. People just don't understand why we do what we do.

Critical Bench: Tell everyone here the difference between someone who wants to look "pretty" and someone who does what we do?

The difference between a "workout" and a true training session is huge. People who want to look pretty dress in their best gym clothes with their iPods and spend an hour going through the motions, counting reps and worrying about who's watching them.

Powerlifters wear rags before we change into our gear, and spend hours in a sweaty, smelly dungeon listening to heavy metal, and working on mastering our form, speed and strength, to accomplish goals that the normal gym-goer can't even imagine to be possible.

Critical Bench: What would you tell a powerlifter if they are trying to get to the next level in the sport? Do you believe that powerlifters' have a lifestyle of their own?

To get to the next level you need to surround yourself with good people that know the sport. Good training partners and a good coach is a must. Powerlifters definitely have their own lifestyle. It takes a rare breed to do what we do!

Critical Bench: How driven would people say you are about being a powerlifter? How does it affect you outside of the gym?

People probably say I'm a little crazy, because I am so focused on putting everything I've got into being one of the best in powerlifting. I am very driven. I make a lot of sacrifices and spent an enormous amount of money to do this sport and to compete at a top level. It makes me work harder at my job so I can afford to chase my passion. On the flip side, the sport has also contributed to breaking apart some of my past relationships. People outside of the sport don't understand the amount of time it takes to pursue these goals at a high level.

Critical Bench: Do you have any training partners? How have they helped?

I have trained with some of the best, including Justin Graalfs, Becca Swanson, Nick Hatch, Aaron Wilson, Brad Heck, Richie Briggs and Brad Hein. I currently train with Shawn Frankl, Mike Taylor, Tony Acome, Michael Cartinian, Justin Redding, and Jason Coker. Having some of the best in the sport to train with is awesome motivation. We have a blast every training session. And while we push each other to set the records higher and higher, we always try to make it fun in the gym.

Critical Bench: What is training at B.I.G. like? How has it helped you? How many lifters train there?

B.I.G is an awesome place to train, one of the best atmospheres I have ever seen. We have great lifters, great equipment, and a great coach, Rick Hussey. We have anywhere between 30-40 lifters training there at all different levels. It's a great place to evolve as a lifter. My first total was 1747, and now eight years later I'm knocking down 2600's.

Critical Bench: What do you think a barbell club is about?

All about being a team from the top dog to the newest novice. Each person's lifts are just as important as the next person's. No one individual is bigger than the team.

Critical Bench: What are your workouts like? How are they setup? What training methodology do you follow?

Workouts are hard and heavy. My routine consists of doing whatever my coach has me do. It is different all the time. I do bench/chest/shoulders on Monday, rest Tuesday, deadlifts/back on Wednesdays, arms on Thursday, rest on Friday, squats/legs on Saturdays amd rest on Sunday.

I am always training for meets so I really never have an off-season. I think as far as methodology goes we train like we are lifting in the meet. Practice how you play and master your tools.

Critical Bench: What would you suggest to someone on how to get stronger on all 3 lifts?

Train your body's core strength. Don't forget to hit abs and lower back.

Critical Bench: What drives you as a lifter?

I am driven by the next big total, and also my coach and training partners.

Critical Bench: Was your training any different prior to your last meet?

We follow a consistent schedule for every meet. We usually max two weeks out and hit openers one week out.

Critical Bench: Tell me what was your best competition experience thus far?

I have three:

Winning the 275 class at APF Senior Nationals in 2005.

Winning the Heavyweight class at the 2005 WPO Semi Finals.

Coming back after injury and winning the 242 class at the 2008 APF Senior Nationals with a WPC World record total and winning best lifter.

Critical Bench: Do you think using bench shirts/gear is cheating?

Not at all. The rules for each organization level the playing field. If people don't utilize the tools that are allowed by the rules, they are putting themselves at a disadvantage.

Critical Bench: What is your view on training in equipment and learning them?

Use your equipment and master them before the competition. Don't go to the meet and play a guessing game with your gear. I'll say it again, "practice how you play!"

Critical Bench: What do you think is the reason for all the big numbers as of late like Kennelly's 1075, Thompons' monsterous total, Frankl's and Panora's freakish totals strength training evolved?

I think strength training has definitely evolved. You are seeing people that are giftedly strong finding a sport that suits their talents. With any evolution of a sport the gear evolves too. Better gear, better training techniques, better nutrition and supplementation equals better lifters

Critical Bench: Do you think the standards went up in the sport?

I think the standards are trying to go up. I do still see some questionable lifts being passed, but you can't blame a lifter for a judges call. But I would like to think we are heading in the right direction as far as judging goes.

Critical Bench: What is your nutrition like now?

I eat about eight times a day. I have cleaned it up a lot since I have been dipping down to 242 lately.

Breakfast: egg white, turkey bacon and oatmeal
Snack: protein shake
Lunch: Subway chicken breast sandwich
Snack: protein shake
Post workout : protein shake
Dinner: Steak, potato, salad

Critical Bench: What changes are you going to have to make to go to the next level?

Keep doing what I'm doing. The work is there. The drive is there. I just need to believe in myself and execute what I'm capable of.

Critical Bench: Is there anyone you would like to thank right now?

My coach Rick Hussey deserves a huge thank you, if it wasn't for him I wouldn't be where I am in this sport. Also, thank you to my sponsor John Inzer, and my good friend Shawn Frankl for talking me into making a comeback after I got hurt and was almost out of the sport.

Mike Taylor and Tony Acome, who are great training partners and are my handlers at all my big meets. My other training partners Michael Cartinian, DanGross, Justin Redding, Bobby Frankl and my entire Big Iron Team. Without the team there are no individual successes.

For those of you that haven't heard of Jeremy Hoornstra I'd like to start this interview by asking you all a question. What rock have you been hiding under? Jeremy is a class act lifter and it's my pleasure to introduce him to those that haven't had a chance to follow his young lifting career.

After competing in various bodybuilding competitions, Jeremy turned to powerlifting while attending Florida State University in Tallahassee, Florida. After one year of entering the sport, he broke three national records and broke a world record in bench press at the age of 24. Competing in the 242 lb. weight class, Jeremy broke Mike MacDonald's longstanding Raw bench press record of 29 years with a 605 lb. Bench press at the New England Record Breakers Competition in Boston and increased that record to 615 lbs. at the 2006 Mr. Olympia Competition in Las Vegas, Nevada, as well as an unsanctioned 635 at the Arnold Pro Classic in the Animal Cage.

My name is Mike Westerdal and I met Jeremy for the first time at an APA meet in Florida where he volunteered to work as a spotter and loader. A couple months later I had the opportunity to see him hit a 650 raw bench press at the Tony Conyers meet in Tampa. We set up an interview shortly after the meet and would like to share it with you now as Jeremy continues his record-breaking crusade.

Critical Bench: For those that haven't heard of you, if there are any, please give us a little background information about yourself.

JH: I grew up in Leesburg Florida, which is just North of Orlando where I'm currently a firefighter like my father and grandfather were. I attended Florida State University and got a BS in Sociology with a minor in Political Science, and a BS in Interdisciplinary Social Sciences with a minor in Business Administration. I have always been competing in various sports, triathlons, mt. bike racing, swim team, football, but enjoyed lifting weights the most. I have pretty much always gone pretty heavy with it and my bench press has always been a little higher than normal.

I got into bodybuilding after high school with my roommate Brad Dunn and did a few shows including the Southern States and Southeastern USA. Even though I dieted down hard for these, my strength stayed relatively high. When I moved to Tallahassee for school, I was just messing around on the bench and a few guys told me I had just done a world record and I should powerlift. Most people have told me that through the years but the image of the typical powerlifter wasn't as appealing to me as a bodybuilder. I did a little competition in Georgia and did pretty well and then the next competition I broke a world record for the 242 lb. weight class with 605 lbs. After that, I've been doing shows here and there, mainly the Olympia and Arnold with Animalpak and a few others as well. I'm training now with John Burkhead and we're working on getting our strength up to the next level.

Critical Bench: Jeremy, you make it sound so easy. Have you always been super strong? How old where you when you started lifting?

JH: I have always been a little stronger than average for my age. I started lifting in middle school at the fire station with my dad but I didn't compete until high school. On the high school weightlifting team, I went to state all four years mainly because of my bench. I was doing 405 for reps when I was 17 at about 170 lbs. The hard thing was getting everything else to the same level as my bench. Work in progress...

Critical Bench: In the past you competed in bodybuilding and than moved on to powerlifting. What caused you to switch sports?

JH: The main reason I switched was I stayed strong throughout the entirety of the diet. I would lose a little strength but within a week or two after the show, I was benching more than before the diet. Once I did it, I loved it. Seems like a friendlier environment than bodybuilding, at least at the amateur level, but you can blame 10 weeks of boiled chicken on that. I think that powerlifting is the only sport that a guy whose record you're about to break will be yelling at you to get it up and then shake your hand after. The sportsmanship is indescribable.

Critical Bench: What federations have you competed in and why did you choose them?

JH: I competed in the USPF in GA because it was close to FSU and because it was old school, which is what I was used to. I had never heard of a bench shirt or knee wraps. I had just gone in the gym and worked out as heavy as I could with good form and got stronger. I read up on USPF and thought it'd be a good federation to start in. After that, I did the NERB in Massachusetts, through the Atlantis Federation and the WPO at the Olympia.

Critical Bench: How important are your training partners, do you think everyone needs them to break PRs? Where do you train and with who?

JH: Not only is it important to have one, but to have one you trust. I wouldn't be able to go heavy without someone like that. I am really big on forced reps and drop sets, both of which require a trustworthy partner and you simply couldn't do them without them. I train at Xtreme Fitness in Leesburg with my old roommate Brad Dunn and John Burkhead. Brad is a professional strongman and John is a master's world record holder as well. We also train a few times a week with a few other pro strongmen like Brian Turner from Scotland and "Shrek".

Critical Bench: Speaking of PRs, how did it feel when you broke Mike McDonald's 29-year old world record in the 242s with a 605 pound bench press at the NERB competition?

JH: To be honest, it felt great. The record was almost 30 years old and no one had really come close to it. McDonald is one of the best lifters of all time and it was a huge honor to be next to him in that weight class.

Critical Bench: Tell us about your new training footage DVD entitled 242 RAW.

JH: Well it's called "242 Raw" and is a training video leading up to the NERB, Mr. Olympia, and Arnold Pro Classic in the Animalcage along with footage from each. It has basic training exercises I do weekly, but mainly the heavy sets. There is a 675 flat bench, 605 incline, 365 hang-clean, nosebreakers with 315, military presses with 455 and some other extreme lifts. The dvd is for sale now at www.criticalbench.com.

Critical Bench: I saw you hit 650 at the Tony Conyers meet here in Tampa this August. You're creeping up on the all-time raw record. Is breaking the all-time record your ultimate goal?

JH: Yes, as of now, I'm shooting for within two years. Before I do that, I want to bump the 242 record up to at least 675 or so and then maybe go up to the 275 pound weight class and go for the all-time. I might stay in the 242's for it but that just means more cardio. I don't like to drop weight before a competition. If I weigh in at 240, I compete at 240.

Critical Bench: Would you ever consider competiting with gear as a change of pace?

JH: I've considered it but my strength as of now is in raw. I have a few shirts from Titan I've been messing around with but it always seems like there is a competition I have to guest lift at and I concentrate on my raw. I have always trained raw and that is what I like, but you don't typically like something you're not good at, so maybe one day I'll actually stop being lazy and work on geared...we'll see.

Critical Bench: What kind of a strength training routine do you use to build such a strong bench?

JH: I pyramid and then go to heavy max, forced reps, and drop sets. Other than that, I do all the power movements. I train like a typical bodybuilder, bodypart/day. However, I focus hugely on my lats, shoulders, and tri's, which are all really important in gaining weight in your bench press. Five muscles all working together will lift more than one.

Critical Bench: Do you use the same routine all year round or do you have an off-season program?

JH: I switch it up but only every now and then. I've always trained the same but I'm about to start a new program that is the basic 10 week rotation where you do sets of 10 with 50% of your max, then the next week sets of 8 with 60%, etc. We'll see how it goes.

Critical Bench: Have you had any injuries during your powerlfiting journey? How do you deal with injury?

JH: I've actually never really had an injury. Everyone has little ones like strains, etc. but I don't push them and so far, I've been lucky. Listen to your body, if it says stop, then stop.

Critical Bench: In some of the pictures it looks like you have a close grip on the bench. Is your close grip bench almost as strong as your regular bench?

JH: Almost but not quite. I'm getting right at 635 or so for closegrip where I'm getting just over 700 with my regular. They're not far off but just the different muscle groups kicking in will make all the difference. I'm closer than most on bench but I'm paranoid about being one of those old guys that says, "I used to bench that much, until I blew out my shoulder." Plus I've always had stronger tri's so it's working out.

Critical Bench: What's more important training, nutrition, sleep or supplements?

JH: All are important, but if I had to choose, I'd say sleep. You rest when you grow, not when you work out. No sleep, no growth no matter how hard you hit the gym that day or how many chicken breasts you ate. However, like I said they are all really important and the key to getting stronger is to have the right balance of all four.

Critical Bench: There have only been a couple dozen lifters in history that have raw benched more than 600 pounds. If a lifter had a five hundred pound press, what advice could you give them to try to reach a 600+?

JH: 1. Go heavy, do forced reps and drop sets.

2. Keep going, be persistant. No one benches 600 lbs in a couple hard years of training. It takes time.

3. Eat more, no one eats enough (that doesn't mean eat more crap).

4. Change it up. Shock your body into growing.

Critical Bench: Last time I talked to you, you were still getting adjusted to the schedule at the Fire House. How's the new job treating you?

JH: The new job is awesome, great career. It's tiring and sometimes you have long days and nights but the calls are intense and extremely high pace and just keeping up with everything is really fun. It did take some getting used to the hours, right now 24 on, 48 off (maybe 48 on, 96 off soon), as opposed to working four hours a night bouncing at college, three times a week. I'm up before the sun two out of three days, up all night, etc. It's rough but I'm getting used to it.

Critical Bench: Yup unfortunately you can't stay in college forever. If you were to predict the future of bench pressing how would you picture it 10-years from now?

JH: I don't know where the shirts are going and I honestly don't know enough about them to even guess. However, the raw bench press I think will gain bigger respect and I see the record being bumped up to at least 750 or so, hopefully by me but Nick Winters is gaining on it fast. We'll see how high the record will go.

Critical Bench: Thanks for the interview Jeremy. Good luck on and off the platform, we'll be keeping a close eye on you!

Interview With Bencher, Bodybuilder, Strongwoman & Figure Competitor Christi Witmer

CRITICAL BENCH: Christi, we talked to you a long time ago and your interview pictures were from 1999. Although, you were successful, much has changed since then. What has gone on with you and your training since we have last interviewed you?

Wow! Has it been that long? A lot has happened since then. I have continued to compete in Bench Press competitions reaching my highest bench of 380 lbs so far. Along with benching I have been successful in bodybuilding winning an overall, capturing the Florida Strongwoman title and winning in figure competitions. Mike and I now have a wonderful little boy named Ryan.

CRITICAL BENCH: I find it very impressive that you can enter powerlifting, bodybuilding, figure, strongman and succeed in all of those sports. After making many different achievements you have been sponsored by Bud Lyte from BMF Sports. What was that like for you?

I'm thrilled to death! I have been competitive in benching, strongman, bodybuilding and now figure for the last 9 years and it is nice that people like Shawn Lyte come along and "pat" you on the back and tell you "good job" with a sponsorship. For all the blood, sweat and tears that we as competitors have put into our sports that we are passionate about. I would like to thank BMF Sports for the chance to represent them in my competitions.

CRITICAL BENCH: Christi lets break your accomplishments down one by one for a minute. First, tell us about bench pressing 380lbs. Where did you achieve this bench and what was it like? How did you celebrate?

I hit the 380 lbs bench in the APF at Boca Raton, Florida. I was so excited! I really didn't know if it was even going to happen... I hadn't been able to hit one rep on the bench for about 4 weeks before... My shoulder was really bad, to the point that I had 2 cortisone shots in them already. I would just "handle" the weight the best I could every Saturday and hope that I could compete at the upcoming meet. I really wanted to hit a bigger number! I knew I was good for it if my shoulders would let me. Everyone was holding their breath for me. It felt so awesome when I did hit my bench and it was sooo easy... never any hesitation! However, unfortunately it was my last bench. My shoulder was shot after that. I play around with the benching now but I really can't go to heavy any longer... 225 lbs is as heavy as I go.

CRITICAL BENCH: Christi, in Bodybuilding you won an overall? What was that like and how did you celebrate?

I really had a great time doing this show. Winning is always fantastic! The best way to celebrate after a bodybuilding show is to EAT.... And that is just what I did! Mike and I met up with a few power lifting buddies at a Steak house. The best part was the dessert!

CRITICAL BENCH: Then in strongwoman, you captured the Florida Strongwoman title. What events did you do well at that day and how did you celebrate?

I laugh about this title. I was in the middle of dieting for my first figure show and was about 4 weeks out. We were going to watch the strongman show and support a few competitors. I had no intention of entering until about 1 or 2 days before. In fact I have never even considered really doing a strongman show. So I had never played with the implements. And to top it off I was carb cycling and I had been on low carbs for about 4 days! It just sounded like fun and the weights of the events were something I thought that I could handle. I just wanted to try it. We had a 360lbs tire to pull, 110lb incline log press, 185lb keg load, farmer walk dead lift for reps (something like 160 per hand) and the 360lb tire flip. There were girls from all over Florida present.

CRITICAL BENCH: How did you do in figure competitions and what was the experience like? Christi, how is figure like compared to hardcore bodybuilding, power lifting and strongman for you?

Figure has been the toughest for me. I have had to really work at not posing too "large" . After bodybuilding it was difficult to not show off muscle. I just had to learn to stand there and not flex. My first show I placed 6th in the open class. Afterward I spoke to the judges and was told that I stood too "LARGE". So, I took their advice and entered another show 2 weeks later, and came home winning my open tall class.

CRITICAL BENCH: You have achieved so much in many different aspects of the iron game, all in one person- like an iron dream. What is next for you?

I plan on competing in figure, strongman and would love to try my hand in a Highlands Game! I also am going to try and qualify for Nationals later this year.

CRITICAL BENCH: Christi, having experience in both worlds, how is the power lifting scene different than the body building scene? How would you compare and contrast the worlds as you have done both?

I believe that power lifting is full of a "put up or shut up" attitude. There aren't as many glares and the cattiness in it as there is in the bodybuilding world. Both take extreme dedication to be at the top! I love the look of bodybuilding but my heart will always be with power lifting.

CRITICAL BENCH: Christi, one of the reasons why you are super strong is that you married Mike Witmer who is one of the most old school and hardcore strength athletes who I have ever met and I met hundreds of iron freaks in this industry. Please, tell us about how Mike has helped you get stronger.

My husband has always gone above and beyond to help me with anything that I have ever set my mind to. From power lifting to figure. He not only pushes me past any limits that I could have ever imagined for myself, but he has been there for my meltdowns while dieting to pick me back up and give me the motivation that I needed to hear to get focused once more. He many times has set his lifts on the back burner just to assure mine. You ask how he has made me stronger......he has taught me how to be a champion. Mentally and physically!

CRITICAL BENCH: How did you and Mike meet?

Mike and I actually went to high school together, but we met again in the gym years later. I was just on the quest to lose weight and get back into shape. When I met Mike he was training for a bodybuilding show. I was interested in fitness competitions at the time but wasn't sure about how to go about getting into them. He offered to personally train me and head me in that direction. We began training together and we jelled together as training partners.

CRITICAL BENCH: Christi, explain what each experience is like for you mentally?

• Guys who try to impress you and out lift you. Then they away run after you show them that you can out lift them. This has always tickled me. I might wear pink but I NEVER LIFT LIKE A GIRL! I enjoy being strong.



• Being on a bodybuilding stage. I love bodybuilding and figure. Figure has become my favorite because of the muscle elegance that it shows! I just love the look of the pro figure girls! It's awesome to be strong and have the figure look!



• Being on a power lifting platform. Nothing compares to the rush of the lifts!



• Being screwed. NO one likes the idea that someone received something that they feel entitled to. This is what you know can happen anytime you step in to a judged event. Know it and accept that it will sooner or later happen to you. I don't like it. BUT, I just live to fight another day and let it drive me! It definitely makes me trainer hard!



• Winning a championship. CLOUD 9!!! Should sum it up! It is wonderful to know that all the time and stress I put myself under everyday and every workout has paid off!


The ride. I wouldn't want to miss any part of the ride. It's nice to be out of the norm. The thing about power lifting and figure is that no matter which one I'm competing in, I always get the same reaction from society, shock or amazement. Whether I'm lifting more than they can imagine or having the body that they say that could never get. It is what separates us from the rest of the world!

CRITICAL BENCH: What makes Christi different from everyone else?

What you see is what you get with me. I don't pull punches. I don't try to be something I'm not. I work hard to achieve what I want. And I do what it takes to get me there. I'm not afraid to take a step in a different direction if I feel like I have achieved everything that is within my grasp in that field! I wouldn't change anything about me!

CRITICAL BENCH: Christi, what are your thoughts on the following people:

• The people who fall in love with you- Ah, how do I answer that question! LOL


• The people who are afraid of you- I hope that I'm not that scary looking. Never be afraid of me... I don't bite!


• The people who you light a fire up their asses- Bring it! I welcome the competition....your only as good as those you compete against!


• People who are shocked by your achievements- People who know me know that you never know what to expect out of me next. But expect me to be a threat at it. I may not beat you this time but I'll worry the hell out of you always!

CRITICAL BENCH: Christi, why is it better to be a freak of nature (through hard work) than a dime a dozen average Jane?

Not everyone likes the muscle that I carry but everyone respects the work and dedication that it takes to achieve it. It's nice being different. I really don't want to just blend in with every other girl. If everyone was the same - what a boring world this would be!

CRITICAL BENCH: I would like to pick your insightful mind a little more. Tell us, what is your advice for people facing extreme adversity of any kind?

God only gives you what you can handle. Never be afraid to step up to the challenge. If you want something bad enough than you'll do what it takes to achieve it! Keep pushing!

CRITICAL BENCH: Outside of the gym, what do you enjoy doing?

Being a mother and wife!

CRITICAL BENCH: You and Mike had a son named Ryan. How is your son Ryan?

Ryan is a little gym rat. He had his picture in Powerlifting USA before he was 1 year old!

CRITICAL BENCH: Has your routine changed over the past 10 years?

Not a whole lot has changed. I still stay with basic old school movements!

CRITICAL BENCH: How has your perception in regards to training and life changed since you have became such a big time force in iron sports?

I try to stay humble! I learned a long time ago that it can be taken as fast as it comes.

CRITICAL BENCH: Christi, how do you see the future of power lifting? How do you compare and contrast raw to shirt benching?

I see power lifting heading back to Raw. I loved benching in a shirt because I just loved the puzzle that it was to master it, but I believe that the raw is a good move for the sport! I just think that the gear is creating a monster. The lifters are handling weights that their bodies are never meant to handle. If the gear ripped then your fate was in the hands of the spotters....

CRITICAL BENCH: What goes on your mind before a big lift? What about on the bodybuilding stage?

You know. I really don't stress much. I just picture the lift or the pose perfect in my head and not get to worried. This is supposed to be fun. I try to keep it that way!

CRITICAL BENCH: What sport is harder bodybuilding or power lifting would you say?

Bodybuilding! I find myself looking in the mirror ALL the time judging my body. Plus the dieting is killer. In power lifting I just lifted and enjoyed it!

CRITICAL BENCH: You use to be big into gear lifting but now you're going RAW. I think it is great that you can be successful in each but what is it about RAW that draws you?

I loved geared benching. I love the mechanics of the shirt and the lift. It was like a puzzle to me and I was good at it. The other lifter in the gym would ask me to watch their bench to see what was going wrong and to tell them what to do with the shirt to fix it. But I contribute my injured shoulder to it also. You put your body under extreme weight that it wasn't meant to handle.

The raw lifting is just FUN! There isn't any unnecessary stress put on you. Your lift is your lift... no one can take the credit away from you and give it to your shirt!

CRITICAL BENCH: What was the best advice that you were ever given?

The best advice given to me wasn't from power sports at all. It was given to me when I rodeoed. Someone once told me you can learn something from everyone. Even the biggest idiot might have the trick to fix your problem. Or at least give you idea that could send you in the right direction!

CRITICAL BENCH: Well, Christi it has been an honor talking to you today. What a past decade of success you have been in the world of strength sports and most of all, what a ride! I'm sure you can look back at your training journey and say "What a ride it has been!" In closing, who would you like to thank?

Oh yeah! I want to thank my sponsor BMF SPORTS for giving me the opportunity to represent their company! Justin Harris of Troponin Nutrition for doing so a fantastic job with my diet! I could never do this without it.

And nothing would be possible without my husband and family. Mike puts up with a lot from me when I'm gearing up for a contest and he keeps me focused. I love him dearly!

Thanks for all the support from my friends and followers. Love you all!