Getting abs is at least 70% diet. I am not going to get into diet too much but I have to mention it. The diet I try to start all my clients with is the 10-day detox by Dr. Mark Hyman. It’s just healthy eating. No gimmicks or having to pay a bunch of money for crap you don’t need. Eat healthy fats, vegetables with the odd fruit, and good healthy sources of protein like meats from Down by the River Ranch, Blue Copper Ranch, Acme Meats, or Real Deal Meats.
I will try to modify the diet for individual needs after that. The diet I like to modify to is this diet if I can get people to do it. Then there are all kinds of little tricks to help with belly fat and cheat meals. These articles are very important. Consider printing them out so you can reference them. Remember, over 70% of getting abs is your diet.
What I want to talk about today is the types of exercises that you need to do to get the abs showing and then a couple cool tricks that make a huge difference.
The best exercises to do for weight loss, strength, and for building muscle mass are the same. They are called compound exercises. Basically, you are not isolating muscles like a body builder of the 70’s. You are working as much of your body at once as you can in various powerlifting movements with body building sets, reps, and rest times.
Compound movements are exercises like the deadlift, squat, bench-press, and good mornings. These movements are very advanced movements and are way more dangerous than people are aware of. If you are not moving in proper alignment you will be headed towards a joint replacement way faster than if you didn’t put the joint under load. Always get help form a professional.
Cardio must be in here and if you are going to do steady state cardio like running or biking, then you want to go for about 30 minutes at about 80% of your maximum capacity. This is with a conventional diet. If you are on a ketogenic diet, like the one in the link above, then you can go for much longer before your body will break down muscle tissue to use as energy. Steady state can be done daily for increasing your metabolism but one day off a week is recommended for nervous system recovery.
HIIT training is the best form of cardio training. High Intensity Interval Training gives you the biggest bang for your buck. My favorite form of HIIT training is playing a sport; it’s way easier on the nervous system and provides a stress relief and it’s so much fun! HIIT training should normally only be done once a week or it will be too hard on the nervous system but sports can be played at least a couple times a week.
Now for a couple of cool tricks to really get the abs to sparkle! The first one is called frequency training. You can do any kind of exercise that jacks your heart rate. Do it for as little as 4 minutes but the trick is to do it as often as possible through the day. Timothy Ferriss, (author of The 4-Hour Body) recommends before and after every meal. It not only jacks your metabolism every time you do it, but it also produces chemicals in the body that store energy in the muscles as opposed to in fat cells.
Another cool trick I like is to get clients to do abs on Fridays. Abs are the fastest healing muscles in the body and can be done every second day for most people. When you work the abs you have to maintain a neutral spine. This just means keeping your spine straight. Crunches and those side crunches with or without weight should not be done. Stuart McGill is the spine doctor and if you want to learn more about this topic you can read his book, ``Lower Back Disorders``. He`s a doctor from Toronto that tours the world doing seminars on this topic and teaches kinesiology at the University of Waterloo.
So why Friday for abdominal workout? Hammer the shit out of the abs on Fridays so they are sore all weekend! Not only will it be a reminder to not do anything too stupid on the weekend, but it will hurt to overeat. Restaurants and cheat meals tend to happen on the weekends. Overeating will stretch out the abs allowing the belly to sag just that much more. We all need extra core work anyway. Doing abs will flatten UP out the stomach and makes the abs pop!
These are the types of issues I deal with daily with my clients in order to accomplish their fitness goals. I believe in a coach like approach and I help guide my clients to do the things they deem relevant for them and they are seeing really great results. For me the reward is the happiness it creates and seeing the new found confidence in people. WOULD YOU LIKE ME TO PERSONALLY SHOW YOU HOW YOU CAN ACHIEVE YOUR FITNESS GOALS ...FOR FREE?
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