Q&A: How to train for a small, stable, strong waist

Muscle Intelligence

Ben Pakulski

Expert, Ben, 40, Pakulski, Alternative Health, Fitness, Health & Fitness, Intelligence, Biohacking, Mi, Intelligent, Mi40, Nutrition, Diet, Hormones, Muscle, Exercise

4.8 • 745 Ratings

🗓️ 9 December 2019

⏱️ 32 minutes

🔗️ Recording | iTunes | RSS

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Summary

Ben is in Colombia busy planning out his 2020, working on course content and mentoring programs, thinking about new hires and taking care of the business management side of things. While in reflection mode, he tells listeners what they need to be successful in the fitness business, and it involves a lot more than just being physically fit yourself. It’s a business and requires all the related knowledge just like any other. Ashley and Ben switch to talking about waist size and the healthy and unhealthy ways of becoming trimmer in this area, and here’s a hint: waist trainers might not be all they crack up to be. For those in the bodybuilding world, it’s important to know that you do not need to overeat at every meal as it impacts negatively on your ability to control your abdomen and your diaphragm. Ben shares three key strategies for getting your waist smaller – and it’s contrary to many popular beliefs. Be sure to tune in to find out what those are!

Also, check out our awesome show sponsor chiliTechnology and use the code 'musclesleep' at checkout for a discount!

Timestamps

The challenge of hiring the right people and Ben's mission and vision for 2020. [1:33]
What you need to establish and be successful in a fitness business of your own. [3:16]
The value of Ben’s annual planning, goal-setting and reflection getaways. [5:11]
Ben’s calf size in his bodybuilding days and crucial advice for all physique athletes. [9:00]
The physical repercussions of your stomach always being overfull as a bodybuilder. [11:32]
Three things Ben did to get a small waist, including adjusting the size and frequency of meals. [14:23]
The benefits of breathing into and learning to control your diaphragm. [16:34]
Why you might want to rethink a waist trainer and the role of the diaphragm in trunk stability. [19:41]
Thoughts on exercises that can help trim rather than widen your midsection. [24:37]
How bodybuilders can go about rectifying an ab separation while still working hard. [28:28]

Transcript

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0:00.0	Welcome everybody to the muscle intelligence Q&A.
0:20.0	We have a ton of good questions coming and a lot of
0:23.7	inspiration because B-PAC is currently in Colombia, making all of us jealous, right? Is that where you are
0:30.0	right now? Yes, I'm in Colombia. I'm in Medellin. I'm not here to make anybody jealous. I'm here
0:34.8	to plan. Yeah, well, that's just a bonus. I'm here to plan my life
0:38.7	for 2020, get a lot of work done. I'm literally in Hermit mode. I'm doing some masterminding.
0:44.1	I'm doing some business meetings. And I'm also writing my course content for 2020, at least as
0:49.7	much as I can in three weeks. There's a lot to do. It turns out that I have a lot of business management
0:54.4	stuff as well. So I've been telling people this for a while, but I'm launching coaching. I'm
0:57.9	launching mentorship kind of at the same time. So mentorship will be probably a very very small
1:01.9	group, like 10 to 12 people and business mentorship, right? Like helping you build a brand,
1:06.9	helping you make more money. So some really, really committed coaches who are, you know,
1:11.2	obviously looking for fitness education, but most importantly how to grow a business. And I'm going to
1:15.4	run that personally. And then we'll have the physique coaching, which we have always had,
1:19.2	I'm just going to scale it. And we have this platform that's being built. And there's so much
1:22.4	management that goes into that. It's obscene. And we're supposed to be ready for October 1st and now we're into December. It's still not ready, at least not to my standard. So we're just pushing and pushing and pushing
1:31.2	it. And now we're hopefully shooting for January 1st. But all these things are just time and
1:35.5	management. And I need to expand my team. I'm just, as you know, Ash, very slow to hire.
1:40.7	After many years of being in business, it's very easy to hire quick and make
1:44.8	a mistake. So I'm just looking for great people who are very organized, very integrative
1:50.1	with, you know, taking all this amazing ideas and amazing information we have and turning it
1:53.7	into easy to consume online courses, online products and, you know, et cetera, et cetera.
	...

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