Spring had arrived, and I decided I wanted to reveal
my 6-pack for the summer. As many people know, this is not the easiest
task in the world. My initial plan was to diet, and do cardio. I decided
to leave ab workouts to a minimum, because I felt my abs were already
muscular, and just needed the fat to be removed. Dieting for abs is
not that difficult, here are some important tips, everyone should
- Cut calories - By cutting calories, your body will lose fat.
- Cut out carbohydrates after 4pm. Carbohydrates are foods,
such as, fruits, breads, pastas, cereals, etc.
- Reduce sodium.
- Eat 4-6 small meals, instead of 3 large meals. By eating small
meals, your body uses the food as energy, instead of storing
it as fat.
Now, 8 weeks into my plan, I was lean, abs were there, but they weren't
sticking out... not as much as I was hoping. I decided I need to bring
my abs out even more, add even more muscle. But does doing 100 sit
ups bring the abs out? No! You need resistance to build muscle. So,
I decided to add ab workouts every three days. In my opinion 3 nights
rest is enough time for the abdominals to recover. I trained abs at
the end of my regular workouts, for approximately 15-20 mins. Here
are the three workouts I did.
- Weighted Decline Sit-Ups (Most gyms will have a bench designed
for this). The bench looks like a regular bench, on a decline,
with places to hook your feet under at the top. With my feet
hooked in, I would hold a 35 lbs. plate on my chest and do 12-15
reps. I suggest starting with no weight, then building the weight
- Hanging Leg Raises. This exercise is performed by hanging
from a bar (usually a chin-up bar), and raises your knees, until
your thigh is parallel to the floor. This exercise helps on
the lower abs.
- Bench Raises. This exercise is also good for the lower abs,
and targets them directly. You lie on the floor, with your legs
should be bent at a 90 degree angle. Now, point your toes to
the sky, lift your lower back/butt off the ground slightly,
and you will feel your lower abs contracting. This exercise
is great because it takes the hip flexors out of the movement.
The above three exercises, along with cardio and diet, have brought
my abs to a new level. The exercises consist of one for the upper
abs, and two for the lower abs. The lower abs are hard to bring out,
so I include two exercises instead of one. Within a few weeks you
should notice larger upper abs, and less fat, more definition on the
lower abs. For quicker fat loss, a thermogenic, containing ephedrine
and caffeine can be added. For the first two weeks, rest 90 seconds
between sets. For weeks three and four, rest 60 seconds, and for weeks
five and up, rest only 30-45 seconds between sets. Hanging leg raises
can also be done without bending the knees, keeping the legs straight.
This is a little tougher, and you can also put a weight between your
feet for added resistance. After the first two weeks, I recommend
adding weight for the decline sit-ups, so you struggle to reach 15
reps. Always warm up before adding weight, or you may injure yourself.
If you've been using my method above for several weeks, and still
aren't getting the results you've hoped for, there is a good chance
it is because of your diet. You may need to try and lower your calories
even more, and possibly increase protein. Protein builds muscles,
and your abs won't come out with it.
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