Killer Workout for Abs that Pop!

Probably the most popular area that people want to improve is their waistlines. Everybody wants six-pack abs!

AbWorkoutBesides putting in the work and dedicating a chunk of training time solely to ab work and core strength, cardio and clean eating are two crucial elements that most people overlook. If you want to look cut and shredded, you need to make sacrifices in the kitchen.

On a regimented daily basis, you need to stop eating:

  • Sugar and anything the contains sugar
  • White flour (bread, pasta, cakes and pastries)
  • White rice
  • White potatoes
  • Deep fried foods
  • Processed foods
  • Refined foods
  • Most vegetable oils (unless they’re healthy MUFAs)
  • Too many fruits and fruit juice
  • GMO foods

On a regimented daily basis, you need to start:

  • Drinking more fresh, filtered water
  • Eating more vegetables, especially dark, leafy greens (low in carbs)
  • Eating more Omega3 fats and MUFAs like extra virgin olive oil
  • Eating more protein
  • Eating more organic food options
  • Eating more wholegrains and wholesome foods
  • Eating smaller meals more frequently

In order to show off those six-pack abs, you need to reduce your BMI and that means fat-burning cardio and high intensity interval training. Long cardio sessions are becoming a thing of the past. Science is now pointing to short-burst, high intensity interval training as the safer, more efficient option to work out.

Once you’ve got your fat burning and nutrition sorted out, next comes the grueling ab training. Here’s a killer workout that you should incorporate 2 to 3 times a week for well-developed abs. The secret is to use weighted training for your ab routine.

Killer Ab Training for Abs that Pop!

Hanging Leg Raises with weight between your legs or ankle weights – raise legs to 90-degree angle and repeat till failure

Barbell Roll Outs – using a barbell with 5 to 10 lb weights, start in a jack knife and roll out to a push-up position. Then squeeze in your abs and roll back to the starting position. Repeat for 10 – 12 reps.

Cable Crunches – using cables with a rope attachment, kneel down with your back to the machine – pull the weight down while folding in at the waist to engage the abs. Repeat for 10 – 12 reps.

Plank – hold this position for 30 to 60 seconds.

Double Press-Ups – lying on an incline bench with a barbell with 5 or 10 lb weights – move into a chest press and transition all the way up into a shoulder press to finish, straightening up your body. Roll down and repeat for 10 – 12 reps.

Once you’ve completed one circuit, take a 2-minute break and sip on some intra-workout Aminocore. Then complete another 2 circuits for a total of 3.

Make sure you fuel your body afterward with a high quality whey protein isolate shake for rapid recovery and increased lean muscle.

Originally published @ FITLODE.COM

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New Year, New You Workout

After indulging in all those yummy foods that make Christmas and the holiday season so memorable, it’s easy to understand why we keep banging on about eating healthy.

New Year, New You WorkoutYou can feel it, can’t you? The difference between eating healthy and not eating healthy by your energy levels – zapped! So, now is the time to get back on track and take the bull by the horns.

If you’re a regular gym-goer, you dread the beginning of the New Year and how crowded your gym gets by all those new hopefuls. This year, why not try being more supportive and encourage those new faces in their fitness endeavors? Who knows – maybe you’ll even meet a new workout partner.

Despite the crowds, you still need to work out and having a plan is the best strategy to have.

This full body workout uses higher reps with moderate weight, which will help burn fat while promoting the growth of lean muscle mass. Each rep count will be set somewhere between 10 to 15 repetitions, depending on the exercise. A key point to remember is that just because the weight is lower than your max, doesn’t mean you shouldn’t struggle at the end of each set. It is imperative that you choose a load weight that pushes you. If you’re not struggling to get those last few reps, then increase the weight. However, make sure you’re sticking to form and not compromising your workout by lifting too heavy. If you’re consistently not making it to the appropriate rep count, you need to decrease the weight.

New Year, New You Workout

Monday – Chest & Triceps

Stability Ball Push-ups – 3 Sets/ 12-15 Reps
Perform by placing your hands about a foot apart on a stability ball and then execute a standard push-up. Make sure to concentrate on your motion and balance during each repetition.

Reverse Cable Crosses – 3 Sets/ 12-15 Reps
Start by positioning the handles so they are at the highest point in which you can reach. Then grasp each cable opposite to the side your hand is on. Simultaneously pull each cable until your arms are fully extended and pointing towards the floor. The cables should cross during the execution of the exercise. Slowly bring the cables back down towards the starting position and repeat.

One-Arm Dumbbell Presses – 3 Sets/ 12-15 Reps
Start by lying flat on your back, while grasping one dumbbell. Take your other hand and place it on your hip for stability. Position the dumbbell so it is perpendicular with your chest and push upwards. Once you have reached a full extension, bring your arm down and repeat. Switch hands on every other set.

Standing Triceps Presses – 3 Sets/ 12-15 Reps
Grasp a barbell with an overhand grip with your hands 8 to 10 inches apart. Stand upright and hold the bar over your head. Lower the weight down while keeping your elbows stationary. Take the weight down as low as possible and then press the weight back up to the starting position and repeat.

Tuesday – Quads and Hamstrings

Dumbbell Squat Press – 4 Sets/ 10-12 Reps
Start by standing upright with your feet shoulder-width apart, holding a dumbbell in each hand. Slowly bend your knees until you are in a full squatting position. Then jump as high as possible, upon landing continue to the next rep.

Overhead Squat – 4 Sets/ 10-12 Reps
Position one end of the barbell against the wall and stack desired weight on the other end. Grasp the weighted end of the bar with one hand and place your other hand behind your back. Then squat until your hamstrings are parallel with the floor. Rotate your hands with each set.

Jump-Squats – 4 Sets/ 10-15 Reps
Start by standing in a standard squatting position. (Note: You can also position a barbell across your shoulders and upper back, holding it on each end to add more resistance during the exercise.) Then jump from the squatting position, landing with your feet spread at about your shoulder-width apart.

Wednesday – Rest

Thursday – Back and Biceps

Upright Raises – 3 Sets/ 10-12 Reps
Start in a standing position while grasping a barbell with an overhand grip. Your hands should be 8 to 10 inches apart. Let the barbell hang in front of you, with your arms fully extended. This is the starting position. Lift the bar straight up until it reaches your chin, and then slowly bring the bar back down. Make sure not to swing your back or cheat during the reps. Your motion should be stabile and controlled.

Two Hand Cable Curls – 3 Sets/ 10-12 Reps
Stand upright with your body facing the cable and pulley. Grasp the curl bar while keeping your feet shoulder-width apart. While keeping your elbows close to your body, curl the weight as high as you can and then slowly bring the bar back to the starting position.

Bent-Arm Pullovers with Barbell – 3 Sets 10-12 Reps
Start by lying on your back along a flat bench. Place a barbell on the floor behind your head. Reach back and grab the bar. Raise the bar while keeping your arms bent. Bring the bar over your head and to your chest. Then lower the bar back down towards the starting position. You should feel a nice stretch in your lats. Make sure to keep the bar from touching the floor.

Standing Alternating Dumbbell Curls – 3 Sets/ 12-15 Reps
While standing upright with a dumbbell in each hand, hanging at the side of your body, curl one dumbbell up towards your chest. Alternate as the first dumbbell reaches the starting position and repeat.

Friday – Rest

Saturday – Shoulders and Abs

Seated Twists – 3 Sets/ 75-100 Reps
Perform by sitting on the edge of a bench. Place a light-bar or broom handle across the back of your shoulders. Hold each end of the bar. While keeping your head still, rotate your torso as far as you can in either direction. When reaching the end of your extension, hold for 5-10 seconds. Make sure you don’t swing your body during the exercise.

Variation Dumbbell Raises – 3 Sets/ 12-15 Reps
Start with your arms at your sides with a dumbbell in each hand. Then raise your arms to your sides until your elbows are shoulder height. Lower your arms to the starting position. Lift one   arm in front of your body, until your arm is parallel to the floor. Make sure you don’t swing your body during the lifting motion. Bring your arm back down and then rotate arms. This will complete one rep.

Medicine Ball Leg Lifts – 3 Sets/ 15-20 Reps
Start by lying flat on your back with your knees up and your feet flat on the floor. Position a medicine ball between your knees and squeeze to stabilize. Bring your legs up towards your chest. Slowly bring your legs back down towards the starting position, but do not let your feet touch the ground.

Military Presses – 3 Sets/ 12-15 Reps
Sit at the edge of a bench and then grasp a dumbbell in each hand. Hoist each dumbbell to shoulder height and then press simultaneously until the dumbbells touch each other above your head. Bring the weight down until your arms form a 90-degree angle and then repeat.

Sunday – Rest

Matthew McConaughey Workout

There are a few things that Matthew McConaughey does to keep his beach-buff body in shape and that’s running, surfing and dancing.

matthew mcconaughey workoutStaying in shape is one of McConaughey’s passions and he finds a way to exercise every day, come rain or shine. Whether it’s shadow boxing when it’s raining outside or following some grueling training program to get him ready for his next movie role, McConaughey embraces it all.

This weight training workout below focuses on strength, flexibility, agility and endurance. Perform 8 to 12 reps of each exercise, unless stated otherwise.

Matthew McConaughey Workout

Monday, Wednesday, Friday
Superset 1

  • Cable Crossovers
  • Incline chest press
  • Swiss Ball Knee Tucks
  • Repeat 2 to 4 times

Superset 2

  • Pull-Ups to failure
  • V-Ups
  • 8 X 30-second sprints with 90-second speed walk in between each sprint
  • Perform this set only once

Superset 3

  • Bench Dips
  • Cable (with rope) triceps overhead extensions
  • Medicine Ball Lunges – reaching for the ball and passing under your front leg as you lunge forward
  • Repeat 2 to 4 times

Superset 4

  • Medicine Ball Press and Slam – push out from the chest, then reach overhead and slam the ball down on the floor
  • Stair Sprints
  • Ladder Drills with High Knees
  • Repeat 2 to 4 times

Superset 5

  • Squat to Calf Raise to Shoulder Press
  • Woodchoppers
  • Bicep Curls with Cables (rope)
  • Repeat 2 to 4 times

Superset 6

  • Jump Rope – perform 100 to 200 jumps as fast as you can
  • Stair Running – run up 10 stairs, then back down; repeat, increasing stairs to 20, 30, 30, 20, and 10
  • Perform this set only once

Tuesday/Thursday

Strictly cardio days – 45 to 60 minutes of running

Weekend – Rest and Dancing!

 

 

Circuit Training – Routine 4

Circuit training offers many benefits, namely building muscle for a more defined look.

circuit training routine 4Circuit training is the most efficient way to get a complete top-to-toe workout. When you consider that Curves’ whole business philosophy revolves around circuit training [no pun intended] you know, there has to be some merit to it.

The trick is to find a few circuits that you can mix and match and integrate into your regular workout routine.

Here are a few pointers before you get started:

  1. Your goal is to perform 4 full sets and complete as many circuits as you can in one hour.
  2. Make sure you stretch for 5-15 minutes before you start to prevent injury and warm-up your body.
  3. Based on a 12–15 rep range, make sure you choose a high enough weight that you can perform to failure.
  4. There is no break between circuits. Moving from one exercise station to the next should not exceed 15-30 seconds. This will keep you heart rate elevated throughout the program.
  5. After each complete circuit, take a well-deserved 1- to 2-minute rest before you begin again. Take this time to rehydrate and mentally prepare yourself for the next set.
  6. Challenge yourself each time you perform your circuit training by increasing your lifting weight.
  7. To avoid the dreaded plateau, switch up the sequence of exercises and body parts each time you train and make sure to rotate the circuit sessions from week to week.
  8. Rest for a full 24 hours between circuit training sessions.

Circuit Training – Routine 4 (dumbbell, barbell and machines)

  • Incline barbell bench press
  • Incline dumbbell fly
  • Seated dumbbell press
  • Overhead rope pressdowns
  • Close grip push-ups
  • Wide grip pulldowns
  • Standing dumbbell curls (alternate between bilateral hammer and bilateral palms up)
  • Decline bench crunches
  • Stiff leg deadlift
  • Single leg extensions supersetted with single leg stationary lunges
  • Seated calf raises
  • 90 second sprint on treadmill
  • One to two minute rest

 

Lose 500 Calories with Circuit Training

Circuit training is the new cardio and one of the most efficient ways to get into shape.

Calibe_ThompsonCombining high intensity exercises with little to no rest in between sets, circuit training gives you resistance training with an aerobic twist.

Within a very short period of time, you can work out your entire body and burn calories at the same time. You can design your circuits around timed sets or number of repetitions. It’s also a good idea to put together one to three different programs, ranging from a 15-minute circuit (for those times when you’re really pinched for time) to 30-minute and 45-minute circuits. That way you’re always covered and you won’t be able use that tired old excuse of not having enough time to work out.

Circuit training is favoured by athletes during the offseason when they focus on building up strength and endurance. It is an efficient way to build strength, while conserving energy for the on-season when it matters the most.

Most people favour circuit training for its fat-burning benefits. Research has found that when you include circuit training into your regular exercise routine, you can decrease body fat by as much as 3%. With an average 6 Kcal per minute for women and 9 Kcal for men, one 30-minute circuit training workout can burn up to 500 calories.

Here’s a sample circuit – perform each round twice:

Training Circuit: Round 1

  • Warm-up for 10-15 minutes on a treadmill, Elliptical or stationary bike
  • Pull-ups till failure
  • Burpees – 15 reps
  • Squats with shoulder press – 30 reps with dumbbell
  • Crunches on a Bosu ball – 25-30 or failure
  • Run on treadmill for 2 mins at 8 mph or jump rope for 2 mins
  • Rest one minute

Training Circuit:  Round 2

  • Body weight dips –15 reps
  • Lunges – 15 each side
  • Bicep curls – 15 reps
  • Plank  – 30 seconds per side twice
  • Medicine ball twists – 20 per side
  • Run on treadmill for 2 mins at 8 mph or jump rope for 2 mins
  • Switching to a cool down speed for 10-15 minutes to finish

It is important to fuel your body with the right nutrients before and immediately after working out to ensure you’re developing as much lean muscle as you can and to help muscle recovery.