Justin
Peel
Resides:
Ames, Iowa
Age: 19
Height: 5ft 8"
Weight: 150 pounds
Favorite Body-part: Shoulders
Waist Size: 30"
Body Fat Percentage: 8%
Staying in shape for me comes more from cardio than it does from lifting weights. I run track for Iowa State University and by being a sprinter/hurdler I spend hours a day doing high intensity cardio. I typically run 5 days a week during the off-season and 6 days a week in season. My ab training usually consists of a 10-minute circuit 3 times a week after lifting and I tend to focus on a different section of the abdominals during each circuit. For example, if I wanted to focus on my obliques I would do a set of side bends, 20-30 reps each side, then oblique crunches, 30-40 reps, then weighted torso rotations for 20-30 reps. I would continue to perform a circuit between these exercises with absolutely no rest for at least 10 minutes, while focusing on tightening my core the entire time. I perform each rep very slowly and try to hold each one for about 2-3 seconds each. I’m not too concerned with if I can do 50 sit-ups or 500 as long as I get a quality workout in. My other two days would consist of hitting the upper abs and lower abs. Just to name a few exercises, for my lower abs I would perform a combination of hanging knee and leg raises and also some leg raises on the floor with a med ball between my feet. Upper abs would include concentrated crunches and roman chair sit-ups.
Aside from the ab workout, I do light abs after each practice, only doing a couple sets of 10-15 reps of butterfly and straight leg crunches. But for track I need to have the strongest core I possibly can to maintain proper posture and form while running. For this we do stabilization, which I think is something that helped my abs not only “pop” and develop nicely, but also made my core much stronger than most people that just have a nicely defined six-pack. Stabilization is another circuit type training that consists of using your core to keep posture while performing different movements. These movements are mainly different variations of forward planks, side planks, and hip extensions. A good stabilization circuit is definitely not something for beginners, but is highly recommended to those out there that feel they are well rounded in all muscle groups.
Stabilization Workout
I don’t think anyone can ever stress how important cardio is to achieving and maintaining great abs. I personally stick to running and stationary biking, my jogs lasting a minimum of 30 minutes and biking for about 45 minutes to an hour. I know many people are turned away from the idea of jogging if its something they never really did before, but something is better than nothing. Don’t think sitting in the sauna will do the trick just because you’re sweating, sitting in a sauna doesn’t raise your heart rate. To get into the swing of things jog for a minute and walk for 30 seconds on and off for 30 minutes and if your dedicated to making progress you will be going 20 straight minutes in 2 short weeks. If you hate working out alone, join an aerobics class to get you started. The best time to do cardio is in the morning, so if you could find time to squeeze in some time on an elliptical or stair-master before work or school that would be great.
Probably the hardest part of trying to get ripped abs is sticking to your diet. Once people see results they tend to feel like they can cheat their diet more and more. I know high protein / low carb diet is probably the best way to shred layers of body fat, but I need my carbs otherwise I’ll end up passing out on the track. Diets should be made to suit your workout habits. Since I’m a running junkie I can get away with having a higher intake of carbs, and I don’t have to run as long to use up excess carbs since I’m a sprinter and am running at very high intensity levels all the time. Also, put the fries down and learn to love your green veggies. Say no to fast foods and junk and set aside time to cook healthy meals for yourself. It’s alright to snack, but do it in moderation. Try to snack on fruit and things like celery and carrots first, then if your not satisfied eat something to satiate your taste buds.
My Workout Routine
Monday
· Legs (4-6 different lifts)
Wednesday
· Chest (3-4 lifts.), Shoulders (3-4 lifts), Triceps (dips)
Friday
· Back (4 lifts), Biceps (4-6 lifts)
This is my off-season routine, I never do the same exact combination of lifts two weeks in a row just to switch things up a bit. In-season I still lift 3 days a week but the workouts are circuits with Olympic lifts like hang clean and hang snatch with each day having a little of almost every muscle group. The idea is to maintain strength during the season and get stronger during the off.
I know everyone has particular things that they like to do, but I hope my routine provides some good tips and is able to help you reach your own goals.
Good luck and stay focused!
Justin
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