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

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