4. Design An Eating Schedule - Most people eat when it's convenient, not on a schedule. This type of behavior slows your metabolism and sabotages your body transformation efforts. To get optimum results, you should eat four to six small meals a day, spread three to four hours apart. Your initial reaction to this principle may be there is no way this can be incorporated into your busy schedule. With a little bit of pre-planning and commitment, it can be done. You can cook up to one week's worth of food on weekend and refrigerate and freeze it. Broil your chicken breasts, put them in a food storage bag and throw them in refrigerator. Make a huge salad! Take your Tupperware out of storage and pack several small meals to take to work with you. Another thing you can do is make sure your cupboards and refrigerator are overflowing with quality sources of protein, carbohydrates, fruits and vegetables. This will also help you stick to plan and not cheat during week.

5. Drink 8 To 10 Glasses Of Water A Day - Believe it or not, water actually helps you control your appetite. If you find that a portion of food has not satisfied your hunger, drinking a large glass of water will help alleviate those nagging hunger pangs. The vast majority of your body is comprised of water. Water is an essential transport vehicle for an array of nutrients, vitamins and minerals. It also helps eliminate waste products in your body including uric acid, ammonia, and toxins. Another misconception is that if you are retaining water, you should decrease your water consumption. This is just not true. One of best ways to get rid of water, is to drink more water. Just like starving yourself decreases your basal metabolic rate, water retention is another example of your body's survival mechanism.

If a golfer or football player's performance decreases, getting back to basic fundamentals can help them regain their edge. The advice in this month's newsletter is simplistic and fundamental, but sometimes you have to go back to basics to get back on track.

Through entire exercise, your lower back should remain firmly on floor. Most gyms also have several exercise machines that mimic motion of forward crunch and focus on those upper rectus abdominus muscles.

Leg Raises are a great exercise for lower rectus abdominus. Leg raises can be done in a variety of positions including sitting, hanging or lying on your back. Most gyms have a leg raise chair or machine. If they don't, lay on your back on lying hamstring machine, tuck your feet under leg pads and bring your knees up to your chest. This exercise can also be done on floor or on a sit-up board without using weight.

Another great exercise for lower section of RA is seated leg tucks. This is a sitting variation of leg raise. Sit at end of a weight bench with your knees bent and legs hanging over end. Bring your knees up toward your chest.

The obliques are muscles that help you bend from side to side and rotate torso. When people speak about love handles, they are usually speaking about fat deposits in oblique area. A great way to train your obliques is using side crunches on a hyperextension bench. Tuck your feet and lower legs under leg pad so that your left hip is down and level with top of hyperextension bench. Clasp your hands behind your head and bend at waist as far as you can towards floor. Next raise your upper body upwards as high as you can (pivoting at waist) and contract muscles in your waist concentrating on contracting obliques on right. Don't forget to switch positions and train muscles on left side.

You can train your serratus and intercostal muscles using a modified version of side crunch. Instead of pivoting at waist, use a shorter seesaw motion and pivot higher at level just below your armpit. This motion places a higher concentration on intercostal and serratus muscles, rather than obliques.

You can also train your obliques, intercostals, and serratus using seated twists with a broomstick behind your neck. These can be done on a hyperextension bench or sit-up board. Tuck your feet under lower leg pad, lean back at approximately a 45 degree angle and twist at waist from side to side in a rotary fashion.

Hyperextensions are a great exercise to develop muscles in your lower back. They are much safer than Good Mornings using free weight. The lower back is one of most ignored muscle groups when it comes to waist training, but results hyperextensions produce are well worth extra effort. They really help narrow your waist and finish product.

To have a great waist your diet is also a big piece to puzzle. You can have rock hard, well developed abs, but if their hidden underneath a layer of fat, they can't be seen. No matter how hard you train, your abs will never be visible and impressive unless you get your body fat percentage low enough. A low fat, calorie restricted diet will help finish package and bring everything together.

Another great abdominal tool is AbRoller. This neat piece of equipment makes sure you are using proper form, takes stress of your lower back and can be purchased at any sporting goods store for less than $100.00. Most gyms and health clubs have several of them. The AbRoller comes with a videotape which shows you exactly how to use it for forward crunches, leg lifts, and side crunches. I personally use it and highly recommend it especially if you are a novice or suffer with lower back pain.

Last but not least, there are many good ab specific exercise video tapes like "8 Minute Abs" and "Abs Of Steel." These programs can all be done in comfort of your own home - all you need is a VCR. Many aerobic exercise tapes also have an ab program at end of tape.

The following is a sample intermediate/advanced program for training your waist:

Forward Crunches - 4 sets to muscle failure Leg Raises - 4 sets to muscle failure Side Crunches - 4 sets to muscle failure Seated Twists - 4 sets to muscle failure Hyperextensions - 4 sets to muscle failure