Height: 6ft 1"
Weight: 200 pounds
Favorite Bodypart: Chest & Abs
Waist Size: 31"
Body Fat Percentage: 6%
How I get my abs in shape and tips for you to follow.
I mix it up my ab training alot, but my favorite and primary exercises are, hanging knee raises quickly followed by concentration crunches. I also often do one arm side crunches in a pull-down machine and concentration oblique crunches lying on each side.
To get good abs you have to:
1) Eat right. Nutrition is the most important factor in creating a well balanced physique and of course great abs.
2) Do Cardio. When our nutrition is going as planned; cardio helps us burn of those last calories, in need of being able to unveil our six pack.
3) Train abs at least twice a week. Abs needs to be stimulated like every other muscle group.
4) Perform ab exercises strict. The key is to let your abs work not anything else, for example by pulling with your lats or arms.
5) Do vacuum exercises like in the 1970's, Old school is still in! By doing these exercises you strengthen your core as well as your inner abdominal wall, which keeps you intestines in place and makes you stomach flat and washboard-like.
What Workout Plan Works Best For You?
I have always trained as heavy as I could with of course still performing each exercise correct. I mix my workout up a lot and do a lot of drop sets, sets to failure and whatever I find that shocks the muscles and keep them guessing. I follow what I call my workout guideline, but since I workout with weights 7 days a week and do cardio 4-6 days a week, I have to watch out that I am not overtraining. So if I can feel that a certain muscle group isn't ready, then I will simply have to adjust my workout guide for that week.
My Current Guideline:
Chest and Abs
Day 2: Biceps and Triceps + Cardio
Day 3: Back and Calves + Cardio
Day 4: Shoulders and Abs + Cardio
Day 5: Legs
Day 6: Repeat with Chest and so on...
I also gained a lot of strength and flexibility because of wrestling and doing gymnastics. It's good to combine many different types of sports in your training, so you shock your muscles into growth from so many angles as possible.
What Nutrition Plan has worked best for you?
By eating ten small meals a day I am able to keep my metabolism high, which helps you burn more calories and enabling a better nutrient uptake in your body. The plan I'm following relies much on whey protein for almost each meal because I find whey to be the best source when supplementing protein because its so fast absorbed and it lasts about 2 hours, which is very suitable for me because I eat about every second hour.
Other sources would be chicken, turkey and tuna. The hardest part when dieting isn't watching the fat intake, but the carb intake. I wisely choose my carb sources and at what time each type of carb is best to be consumed, in order not to spike your insulin and start the process of lipogenesis. So starting the day with carbs that have a high G.I. and finishing it with carbs that have a low G.I. is the best way go.
If I'm dieting down to get cut a good technique is to consume more vegetables and water, not only because it will help you digest you food better, but also because it will keep you fuller and you won't feel so hungry.
Why Do You Love Weight Training?
It's just such a great sport where it's not only about being in shape and looking good, but you learn so much from it, that you can use in everything else in life. An important thing you should learn to master, is visualizing yourself in a situation you long for. If you can't see yourself in a situation, then you can't achieve it.
You have to believe and remember "Mind over matter." Another element you learn from it is discipline, and when combining that with a strong will power, when you have visualized yourself in a situation then you will only achieve it, if you have the will and the drive to go for it. It is only one self who makes his own boundaries, "Where there's a will there's a way."
Good Luck with getting those abs
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