Height: 5ft 10"
Weight: 175 pounds
Favorite Bodypart: Abs!
Waist Size: 31"
Body Fat Percentage: 7%
As far as my training schedule for abs goes, I basically hit them hard once a week. Most people feel they need to train their abs every day or five times a week. That is ok if you are using light weights, but to see some progress I suggest training the abdominals with a solid strategy and intensity hard once a week or three smaller sessions where you break the upper, lowers and obliques into those sessions. In my 60 minute ab session, I start with the lower abs first by hitting them with lying leg raises using a cable system and adding resistance for each set. Next, I move into the middle and upper abdominals with a basic crunch machine. Then to target the sides (external and internal obliques) I do side crunches, working one side to exhaustion then hitting the opposite side. To finish off the ab training, I do side bends to fully fatigue the obliques in addition to training the erector complex (lower back muscle) by super setting it with machine back ups. All the above exercises are done with 3 sets each with a rep range of 10-15, and resistance is increased after each set. The rest interval between each set is about 45 seconds. Hit each exercise with concentration and perfect form with slow movement on each eccentric motion (the negative part).
After my weight training is complete, I usually add in some cardio sessions 3 times a week for about 20-30 minutes. Always do the cardio after the weight training or on an off day.
Now, to see your hard work pay off, you need to have a sound nutrition plan to keep the body in shape. A typical day for me is basically 7-8 small meals per day. Each meal contains a lean protein of portion such as whey powder, egg whites, chicken, tuna, turkey, or lean beef. I have plenty of veggies and fruits, including salad, broccoli, apples, melons, and tomatoes.
I try to avoid the high glycemic foods such as bread, pasta, rice, and bagels, unless its post workout. Lastly, make sure you add some good fats to your meals, the mono and poly unsaturated ones. I like avocados, natural peanut butter, and olive oil. I drink lots of water during the day and avoid all sodas and juice.
I like to add supplements to my program as an insurance card. I prefer a basic multi-vitamin daily, some omega-3's, l-glutamine pre and post workout, and whey protein powder for my morning shakes.
Here are my 5 top tips for sculpting washboard abs that I apply to my day to day life:
Educate yourself on nutrition and proper for of exercises
Avoid high glycemic carbs
Do your cardio session post weight training or morning
Eat 5-6 small meals per day to elevate your metabolism
Have discipline and patience
Good Luck with the Sixpacknow Program
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