Let’s work it out.
Oh hey there welcome back.
If you have been a regular reader of this blog, you already know that I am nutrition is a key part of any fitness plan. If you need a quick refresher just revisit the previous posts.
Ok, now are ready to do put those muscles to work and reveal those toned biceps, triceps, abs and everything else
Abdominals aka 6-pack
The abs are made up of four different muscles:
· Rectus Abdominis – is the most visible part of the 6 pack ( those coveted squares)
· External Oblique - are located on your sides and look like ribs . They are visible on people with lean and ripped ab muscles.
· Internal Oblique - are less visible but nonetheless important. They are located on the lower-end between the Rectus Abdominis and the External Oblique. When developed they give that nice V look to your abs
· Transverse – Located on the lower end of the External Oblique. It is hard to tell it apart from the Oblique.
Now that I have briefly described the whole mumbo-jumbo of abs let’s get to the good stuff.
How to carve out those muscles and reveal your six-pack.
§ Follow the clean eating tips provided ( I will give you an eating regimen later)
§ Add a cardio session to your workouts at least twice a week. If you are weight-challenged you can do it 3 to 4 times a week for 12 weeks and then cut back down to twice a week. I don’t mean that 45 minute boring treadmill or bike session. I am talking about interval training where you go slow for 2 minutes then fast for 1 minute then very fast for another minute and slow again for 2 minute. Repeat if for a total 30 minutes.
§ Follow this ab routine
Sit Ups – 12 reps x 4
Crunches – 10 rep x 3
Reverse crunches – 10 reps x 3
Exercise ball crunches 12 reps followed by 1 minute of fast running on treadmill x 6.
Do this routine 4 times a week and remember to space out the workout to give the muscles time to recuperate and grow. 2 days on 1 day off.
Follow this advice and I guarantee that you will see a huge improvement from where you are and those abs will finally start to show.
That’s the end of it for today guys and gals. I will see you tomorrow.
I will be making a post on this later. but in the meantime you can try adding more fiber to your diet and more water. Also if you are using whey protein I suggest you cut it down and try Hemp or Rice Protein. I noticed that when I switched and started using less whey my abs were much more defined. Also try adding caffeine preworkout to your diet and do your abs last in your routine.
I will post a more detailed post on this topic.
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