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 Anton
Antipov
Resides:
Brooklyn, New York
Age: 21
Height: 5ft 11"
Weight: 170 pounds
Favorite Bodypart: Abs!
Waist Size: 30"
Body Fat Percentage: 5%
Abdominal
muscles I would say are probably my strongest body part, and the most visible. I
work out my abs 2-3 days a week, it's important that you don't over-train them,
it's like we all know "muscles grow outside of the gym" so the important factor
is to let the muscle tissue in your midsection rest after a workout. We work our
abdominal muscles throughout the day without even knowing it, basic movements
like sitting up, bending down, turning to the side, reaching up to grab
something, always keep the abs working. For your abs to really show you must
build up the muscles in your midsection and then strip the layers of fat
covering them, this way everyone will see your hard work.
 For
ab exercises I do
Crunches
(my favorite), but at a
slower pace than normal, it seems to work best for me. What you do is perform a
regular crunch (should take you 2 sec to lift your back off the floor) and the
contract the abs for 2-3 sec, and then back for 2 sec. I do 3 sets of 12-14
repetitions per set. If you're a beginner you should stay in the 8-10 rep a set.
Rest about 45-60 sec between sets. This exercise should really work your upper
abs and give you a good burn in that midsection. P.S. You can also do
Crunches on the
Swiss Ball.
For lower
abs I do hanging knee raises, again at a slower pace than regulars. It's the
quality, not the quantity. Make sure when you do each exercise you keep proper
form throughput the movement, otherwise it's cheating and your results will be
sloppy. Hanging knee raises is self explanatory, you grab a bar, bring your
knees up almost
to your chest, hold for a few seconds and then
back.
      
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Exercises aside,
the next big step is diet and cardio. In order to shred a few layers of
fat surrounding the midsection you need to get your diet in check. Clean diet is
so important to stay healthy and look
better. Drop the junk foods and sugar
packed goodies, make sure you get enough protein in your system each day (I get
1 gram per pound of my bodyweight), my basic diet consists of oatmeal, lots of
dairy products (milk, cottage cheese, eggs, etc.), salads, chicken, turkey,
steak, tuna, potatoes and peanut butter. I also have a protein shake in the
morning and right after working out. As for cardio, make sure to slip in a
couple of laps into your busy weekly schedule, 2-3 days a week should be enough.
Also if you have time engage in physical activities like sports, go to a local
park, shoot some hoops, go to the beach, swim around (one of the best full-body
exercises). Supplement wise, I take a
multi-vitamin
daily and also drink
Optimum
Nutrition 100% Whey Protein shakes.
     
My Top Five Ab Training Tips:
Stick to one exercise routine for about a month or so, and then switch it up.
Keep proper form while
performing exercises.
Set a goal (a
bodybuilder or somebody with a good physique you look up to, and imagine
yourself having their body) / keep a journal in which you can track your
progress.
Maintain a healthy
lifestyle and keep your diet in check.
Engage in physical
activities as often as possible and keep burning those calories off with cardio.
Hope this helps
and good luck to you all,
Anton
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