Hey guys. :)
Still making it a December to Remember?
So far I have 2 fruits and 2 veggies down: apple, banana, spinach, and spring greens. I really appreciate having my goals somewhere visible. Not only does it remind me what I want to accomplish, but makes me feel blessed that I can accomplish it.
As for workouts, today is just a 20 minute HIIT session since I meet Kema for the next 3 days. I have some kick-butt workouts planned for us, and I love working out with a buddy. Especially one who is strong, relishes in lifting challenging weight and loves to push herself. I heart her. <3
How do you make your abs?
For years, I exercised, ate healthy with lots of splurges, and did abdominal work everyday. I have a thicker build and am very muscular. I thought abs just weren’t in the cards for me. My stomach has always been very flat, but I wanted the envied ’6 pack’.
Fast forward to when I was 17, and began thoroughly researching fitness and nutrition, and falling in love with it. I knew that I would need to really clean up my diet to have that 6 pack. I wasn’t ready yet. I ate very healthy, worked out consistently and was extremely happy with my body.
It wouldn’t be until almost 6 years later when I trained for my first fitness competition, that I realized I could have that 6 pack. It took alot of hard work – in the kitchen.
I did some ab work maybe once or twice a week, but honestly – there wasn’t time for it. Between working out, training clients, and rehearsing my routine, I just didn’t have the time. Luckily for me, my abs were challeneged everyday.
In fact, if there was anything I slacked on, it was doing abs. I still managed to get that 6 pack. I ate right and exercised, and knew the food I was putting in my body. My ab routine consisted of mostly plank holds (because I have no patience for anything else), some random crunches and ball work – but mostly one-armed pushups, strength poses, and functional training.
It doesn’t take hours of ab work a week to get a flat stomach, or even a 6 pack.
By no means am I knocking abdominal work. It is very important, and just like any other muscle – it should be trained. A strong core helps us perform daily activities, improves posture, and helps our form during most exercises. Your abs get a workout while doing squats, most forms of functional training, and plyometrics, just to name a few.
A question I received all the time while training clients during a 30 minute session?
‘Aren’t we going to do any ab work?’
Answer: Nope. We are not. I am not going to waste any part of 30 minutes for you to burn a few measly calories, especially when it is something you can do at home.
What we are going to do? We are going to work large muscle groups, keep your heart rate elevated, and kick your butt for 30 minutes. You can do abs when you get home. It’s going to be worth your while, you’ll become stronger, and see changes in your body quicker.
That is just one example. Of course, many times I have thrown ab work into a 30 minute workout – during a rest period. And, if you have the free time, spend a little longer on abdominal work.
The moral of the story is:
1. Your abs only need worked a few times a week, and chances are, other exercises (strength training, yoga, pilates) are going to burn more calories and work your abs at the same time. This = quicker, more rounded results.
2. Your abs are almost always 100% a reflection of what you eat.
If you are hoping for a flat stomach, or even a 6 pack, chances are you don’t need to spend more time in the gym.
Spend more time in the kitchen, cooking and eating better foods for your body. Know what you eat. Make it yourself. :)
I prefer to use ab work as active rest between sets. I also suggest doing ab work at the end of the routine if you are doing it all at once. If you do it before you train other muscle groups, your abs are too fatigued to properly help with exercises. That can result in poor form, which can result in injury.
My favorite staples? Plank holds, anything and everything with the stability ball, bicycle crunches, and functional training.
There is always someone who you feel will ‘look’ better than you. There is always someone who it comes easier for. There is always someone who doesn’t need to workout and can live off Cheetos, and ‘look’ good.
But you do workout and eat right. That is something to be proud of. And there is always someone who wishes they looked like you.
25 Days of Workouts:
Workouts #2 – LOWER BODY BLAST!
This workout can be done in the comfort of your own home. I suggest using a weight that challenges you for each exercise. Do not use any weight with the squat jumps (unless you are supervised by a trainer and in excellent shape).
25 of each:
Step ups – 25 each leg
Reverse Lunges – 25 each leg
25 Squat Jumps
30 Walking Lunges
As usual, warm up and cool down, be safe, surpervised, and careful. You know the drill. :)