Just found my copy of Vince Gironda's, "The New Revised Master Abdominal Course"
"I compare metabolism to a lamp wick. If your metabolic rate low, it is like a lamp wick that's turned down. It gives off a feeble flickering flame and it smokes because it is not burning properly (lack of oxygen). So it is with your metablic rate. If it is too low, you do not burn food properly, so you store it as fat. If your metabolic rate is high, the food you eat is burned as energy instead of being stored as fat!
The body builder with his limited references would attempt to solve this problem by including hundred of sit-ups and leg raises to his program. Also he would employ high reps on every body part, with little or no thought of diet and supplements. I have discovered that high reps and daily working the abdominals produce a smooth bloated look - due to excessive hormone loss.
This 28 page manual is ancient, but loaded with exercises for abs (concentrating on isolation and contraction), mental tricks, exercise and diet, tips, and Vince's take on certain supps!
He disagreed with doing abs on a bulk, that sidebends trim the waistline, and that abs should be worked any differently than other muscles.
He was also way ahead of his times when he insists on page 24, calling it a myth that "Eating fat causes you to get fat" He says, "quite the contrary, fat burns fat!"
First exercise: These are much harder than they look, expel your air and squeeze!
Same with this one, blow and hold, pull your sternum though your back! The longer you hold it with your air expelled, the more it hurts! Try it!
Follow the diagrams! This is my favorite!
This one above says "Hands on table beneath hips."
Sorry some text got cut off, the bottom line says "This movement also requires that you suck in your abdomen as you perform it!
Well that's it, sorry the diet is too HARDCORE to post!