Tara Gooch
Resides: Birmingham, AL
Age: 35
Height: 5ft 4" 
Weight: 130 pounds
Favorite Bodypart: Abs & Shoulders
Waist Size: 26"
Body Fat Percentage: 12%

What form of cardio do you find most beneficial for keeping lean?

Every Saturday morning I go to the track with my trainer. We do a combination of sprints, lunges, squats, plyometrics and bleacher work. This is the best type of cardio for burning fat and staying in great condition. Other days of the week I will do cardio on the treadmill at the highest incline for about 30 to 45 minutes.  I like to do this in the early AM before I eat - which burn more fat than doing cardio after you eat. It also gets my day started on a good foot.  My biggest passion is lifting weights.  So cardio is a necessity that only gives me pleasure once it has been completed!

What kind of weight training routine do you follow?

I typically do resistance training 5 days a week.

Day 1: Chest
Day 2: Back
Day 3: Quads/Hamstrings/Calves
Day 4: Biceps/Triceps
Day 5: Shoulders

I try to change the routine every 6 to 8 weeks to shock my muscles and to keep from getting bored.  Sometimes I like to lift heavy with low
reps and other times I will lift light with higher reps. Changing your
routine is the best thing you can do when you feel like you have reached your plateau.

      


How often do you train your abs and what are your favorite exercises?

I train abs two to three times a week.  My favorite ab exercises are
those that work the lower abdominal muscles. Being a woman, the lower stomach area is the hardest to keep in shape.  Of course, you can not rely on exercise by itself.  You will also need to maintain a proper diet.  When working on abs, you must keep your core muscles tight during the exercises and remember to breathe.   Quantity alone does not make a sexy six pack. I talk to so many women that get up in the morning and try to fit in 500 ab crunches.  If you are doing ab exercises properly, you should not need to do 500 of any ab exercise.  Focus on form and technique and you do not have to spend a great deal of time on abs.

I have listed a few of my favorite ab exercises below.  I like to pick
3 to 4 of these each time I work my abs. I will usually perform 3 to 4
sets at 15 to 20 reps each.  For the more advanced, you can incorporate weights to most of these exercises.

Lower Abs:
1. Reverse crunches
2) Seated Knee Up (also called V-ups)
3) Hanging leg or knee raises
4) Assisted Abdominal Leg push downs

Upper Abs:
1) Crunches on stability ball
2) Kneeling weighted cable crunches
3) Decline Bench Crunch

Obliques:
1) Around the body with medicine ball
2) Hip Rolls with stability ball
3) Twisting Crunches
4) Dumbbell side bend

What's the best way to achieve those "SixPackNow" abs?

Diet, Diet, Diet! Did I mention diet?  If you do not incorporate the
proper foods in your diet and maintain a permanent lifestyle with this
diet, then you may never see those sexy abs underneath the water and fat. The truth hurts. So many women ask me what to do about their abs and first thing I ask them is "What does your diet look like?".

Working out your abdominals gives the muscles in your abdomen the beautiful full sexy shape, but it is the proper diet that will reveal them.  I maintain a diet of lean protein, complex carbs, and good fat.  Protein comes from egg whites, whey protein shakes, fish (Tilapia, Tuna, Cod), chicken and lean beef (filet, flank steaks).  Examples of my carbohydrate sources are brown rice, sweet potatoes, and oatmeal.  Good fats consist of nuts, natural peanut butter, and flax seed oil. I will have a cheat meal once a week.  My cheats are usually pizza or Mexican food.

Do you have any advice for other women striving for that toned stomach?

Don't give up!  If it was easy, everyone would be walking around with
six packs and a cut off shirt! It takes hard work and determination.  A
good combination of exercise, diet and a healthy outlook will set you on the right track to achieving your fitness goals. I also think that age
is hog wash.  No matter your age, you can still achieve your fitness
goals.  I am 35 (36 is around the corner) and I feel better than I ever
have!  I look better, too!  Exercise/fitness is not just for 20
somethings.  The older we get the more important is is to take care of
our body. Not just for external looks, but for internal health and
psychological health. I would encourage you to consider joining Sixpacknow.com if you want to get in shape as this is a great site that provides a completely customized program to achieve your goals.


Top Five Tips for staying in condition:

1) Have a healthy outlook on life
2) Set your goals and stick with them
3) Get your diet right and make it your lifestyle
4) Join a gym! The people there will keep you motivated!
5) Don't make excuses!Good Luck with getting those abs

Tara

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You can read more from Tara in the Members Area

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