Four Moves to Six Pack Abs

You don’t have to work your abs every day to get the six pack you desire. The better option is to incorporate an ab session into your workout routine two to three times a week and cut out all the junk from your diet.

Four moves to six pack absWorking out is only a small percentage of developing six-pack abs. Eating clean and cutting out processed foods and junk is the bigger side of the equation. You can’t have a six pack with a high percentage of body fat. Clean out your diet by reducing the number of times you eat out at a restaurant and plan to cook healthier meals at home. Do this for a week or two and the next time you order a plate of chicken wings, the grease will overwhelm you and I bet you won’t even finish the plate in front of you.

Four Moves to Six Pack Abs

After warming up for 5 minutes with some dynamic exercises to get your blood flowing, work your way through this ab circuit, resting for only about 15 seconds before moving on to the next exercise. Once you’ve reached the end of the circuit, take a break, get a well-deserved drink of water and two minutes later, start again. Repeat this circuit 3 times in total.

Bicycle Plank – holding yourself in plank, bring one knee up to the opposite chest and thread your foot through if you have the flexibility. Take your time with this move and avoid sharp, jerky movements. Repeat each side 10 reps. On set two, go for 20 reps and on your final set, aim for 30 reps.

Plank – get into the push-up position and hold for 30-45 seconds. You can rest on your forearms or alternate from straight arms to forearms to work your obliques at the same time.

Burpees to High Knees – perform one burpee and end with four high knees (2 each side). Repeat for 10 burpees in total.

Mountain Climbers – get into plank position and keeping your back absolutely flat, run your knees in to your chest for 20 reps – 10 each side.

Originally published @ FITLODE.COM

The 10 Minute Ab Burner

Here’s a great way to start your weekend and knock the Friday night drinking out of your bloodstream.

The 10 Minute Ab BurnerThis is an intense fat-burning ab workout that will accelerate your fat loss potential and help to develop those washboard abs.

Make sure you warm up sufficiently before this workout with 5 minutes of jumping jacks, jumping rope and side-to-side lunges. Once you’re good and warmed up, it’s time to burn some fat.

10 Minute Ab Burner

This is a 30-second timed superset circuit with only 30 seconds of rest in between each.

First Phase

  • High Knees
  • Burpees
  • Mountain Climbers
  • Rest for 30 seconds

Second Phase

  • Tuck Jumps
  • Rest for 30 seconds

Now start at the beginning to repeat for 3 full circuits.

Afterwards, make sure you cool down and stretch thoroughly while your body is still warm and supple. You will want to stretch out those hip flexors with some lunges and other floor stretches. I like lying on my back and crossing my foot over my knee, then reaching through my leg to pull the thigh into my chest. Then I’ll do a lying crossover, bringing the knee into my chest and across the body to follow through with the gaze.

Originally published @ FITLODE.COM

Best Ab Workouts

Washboard abs are the envy of just about everybody and there are so many ab workouts available that I thought we’d put our experts to the test to bring you Fitlode’s Best Ab Routines.

Best Ab WorkoutsI asked our experts to put together their best ab training programs along with a selection of the music that they find motivates them through these workouts. Each one of our experts comes from a different background and uses various ab training methods based on those influences. Each one is different and you might have to try a couple of them to find one that is right for you, but one thing is for sure – follow these routines and you’ll be closer to reaching those ab training goals.

Fitlode’s Best Ab Workouts

Top Ten Belly Busting Tips

Before you go throwing out those sexy jeans that have been hiding in the back of your closet since you brought them home from the store months and months ago, reconsider your options.

Top Ten Belly-Busting TipsYou’ll find loads of contradicting opinions online about the best way to rock hard abs. Everyone has a remedy, a workout and a book to sell you about the so-called secret. If you truly want a flat stomach, you need to make a few lifestyle changes.

1. Start by throwing out all the junk food and replacing it with healthy, wholefood options. Eliminate the whites from your diet – white sugars, white flour, white bread, white starch – get rid of all of it! Calculate how many calories you need for your body type and spread this out over 5 – 6 smaller meals throughout the day. This helps to keep blood sugars level, which keeps you feeling fuller for longer so you avoid over-eating every time you sit down to the table. If you’re trying to cut calories, following this kind of meal plan has a tremendously positive effect on your psychology – knowing that you get to eat again in 2-3 hours is much more manageable than leaving six or seven hours in between meals.

2. Include foods in your diet that have a high thermic effect. In other words, foods that burn a lot of energy in the digestion process. Include foods with a high vitamin C content like fruit. Citrus fruits are especially high in vitamin C and lemon water is an excellent way to help burn fat. High protein foods and whole grains are also a must on the menu. Spicy foods like hot peppers, ginger and cinnamon are easily integrated into most recipes and will spike the thermometer on your fat-burning potential.

3. Avoid foods that contain a lot of salt. Water retention is the number one cause for unwanted weight gain and can happen after just one meal. Cheeses, soups, processed foods, deli meats, pizza, fast foods are all high in salt.

4. Chew your food properly. Gulping your food can lead to digestive problems and cause bloating. As your chew your food, your brain monitors the number of times you chew and tells your body when you’ve eaten enough.

5. Increase your water consumption. A lot of weight gain comes from the body holding onto too many toxins. If you don’t drink enough water, you body cannot effectively get rid of this junk and fatty deposits will start to add up. Some say eight glasses of water a day is the perfect number. If you increase your dietary fiber and eat more fruits and vegetables, which contain high amounts of water, this too will help with getting rid of toxins and lead to a flatter belly.

6. Include core strength exercises into your workout that target the abdominal muscles. Use aerobic exercises that elevate your heart rate for a more effective fat-burning workout. Read Fat Burning Tips to Keep you Slim and Trim.

7. Getting enough rest is the one thing that everyone overlooks. Never underestimate the power of sleep. Even if you’re working out every day, if you’re not getting enough sleep your metabolism will slow down and you will feel hungrier during the day and are more likely to snack, cheat and go off your healthy diet.

8. De-stress to weigh less. Stress causes hormonal imbalances that lead to cellulite and the accumulation of fat, particularly in the abdominal area. Whether you need to change your workout routine to include at least one Yoga class per week or you start going to see a registered massage therapist, it will help to shrink your belly and do you the world of good at the same time.

9. Avoid excessive or binge drinking. We all know how high in calories alcohol is, but more than that, if your liver is overworked or damaged, it is ill-equipped to filter fats out of the your system and you will gain weight. Alcohol (together with smoking) slows down your metabolism.

10. Never, never, never give up. Once you’ve taken the first step towards a flatter belly and a healthier lifestyle, be patient and watch the transformation begin.

Originally published @ FITLODE.COM