I think that a ripped up set of abs show how dedicated a
person is to training and a clean diet. Nothing says "In shape"
like a defined core.
Training:
I was a small skinny kid growing up and always looked up to
the bigger ripped up guys. A couple years ago I picked up some
magazines and got a membership at a local gym. I started to read
the muscle mags every night and ask the more experienced guys at
my gym questions, soaking everything in like a sponge. I soon
became addicted and made it a lifestyle and a career helping
others reach their goals. I workout 5 times a week,
Monday-Friday, for about 2 hours a day. If I am trying to cut up
I push more reps, trying to bulk up a bit, I push a little more
weight and keep the reps a little lower. I train abs everyday
intensely for about 30-40 mins a day, usually doing 3-4
different ab routines.
My training is as follows: Workout
Routine:
Monday-Biceps, Triceps, Forearms, and Abs. Tuesday-Back, and
Abs. Wednesday-Shoulders, Traps, and Abs. Thursday-Legs and Abs.
Friday-Chest and Abs.
For abs I do the following:
4 sets of 12-15 reps of leg to knee lifts.
4 sets of 20 reps of oblique side bends.
4 sets of 30-40 reps of cable crunches with 50-60lbs.
4 sets of 30 reps of decline crunches.
Note: I will alternate the order of these exercises every day
and throw in a twist to hit the obliques here and there for each
and every ab exercise. I make sure to cover all areas of the
core.
Cardio:
I have very high metabolism so I keep my cardio limited. I
usually do a high intensity run on the treadmill for about 15
mins every other day. This seems to be just enough to keep that
layer of fat off.
Diet:
In my opinion diet is 70% of it all. I tend to stick to a
high protein, moderate carb, low fat diet year round, putting on
lean mass slowly. I take in most of my carbs in the morning and
afternoon, limiting intake of carbs towards the evening. Diet is
key to reaching and maintaining a lean ripped up physique and
with consistency and dedication inside and outside of the gym,
you will get results. Just say no to fast food, sugary juices
and sodas, fried foods, fatty foods, and my least favorite,
alcohol (pure sugar and carbs). I crossed out every one of these
items and not only do I feel better, but my physique has changed
drastically.
Favorite Diet Foods:
Grilled boneless skinless chicken breast, lean beef, plain oats,
plain tuna, egg whites, fresh cut fruit, and low sodium turkey.
Remember, consistency is key!
