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.
Remember:
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
Plie’ Squats
REPEAT ONCE
25 Squat Jumps
30 Walking Lunges
As usual, warm up and cool down, be safe, surpervised, and careful. You know the drill. :)
I’m Jessica and this is where I share my stuff. You will find a balance of healthy recipes, comfort food and indulgent desserts.
Great tips! I try to work all areas of my body during the week, they are all important and of course good nutrition is key! I do feel good after a killer ab workout though:)
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Jessica — December 1st, 2009 @ 3:29 pm
You are SO right, Maria. There is nothing that feels better than sore abs. :)
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I loved this post! I don’t have patience for traditional ab work; I really only do pilates. But I’ve also never been concerned with the whole 6 pack thang? Good for you for getting there, though! (I’d prob be sortaaaaa concerned if I were entering into a fitness comp haha.) If you were already eating healthy, what else did you change about your diet?
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Great! I’ve really been focusing on my lower body since my sport calls for it and this looks like a great routine! I’m gonna do it. I’m always mixing it up and changing things around. I never just stick to one basic routine. Too boring. :D
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What a great post!! I do ab exercises in the morning for like 5 minutes (nothing crazy) but I find sometimes just tensing your muscles while walking/doing stuff around the house helps too! AND lotsa water if you eat a bunch of salty stuff!
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love it! I have the same theory as a personal trainer!! I do throw in some isolation ab work sometimes, but i always incorporate the bosu and stability ball so they are using their core all the time and they don’t even know it!!
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Great post Jessica. I think you explained this very well. I remember one summer I did zero ab exercises, but ran outside about everyday, and I got a 6 pack! Running works all your muscles, therefore my abs were getting a great workout too. You said it exactly right, stop focusing on ab ab ab, and just eat healthy and focus on cardio and strength training in other ways. Abs can be worked 1-3 times per week, that’s all the true attention they need!
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I’m bookmarking these ab workouts, trying to get a flat tum tum. Thanks
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Wow, this is a great post Jessica. I love the 25 Days of Workouts idea. I have a similar thought that I keep in my mind that goes “Weight loss is lost in the kitchen, muscle is won in the gym” It reminds me I need both in order to lose, but that diet is so, so important!
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Jessica, I can’t tell you how many times I’ve tried to convince clients of this concept. The most popular classes at my gym are the “core” classes. If only they knew what we know, that wouldn’t waste so much time!
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Oh I love workouts I can do at home! Sounds great!
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gotta love those plie squats! i did them just yesterday~with a calf raise at the end.
thanks for leading me to your blog :)
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Love this post! I totally agree. One thing I found is that cutting gluten from my diet really helped! I have always had a flat stomach but I felt like I never could get rid of that little pouch at the very bottom of my stomach. I removed gluten from my diet and I have been “pooch-free ” for almost a year!
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Great post. I didn’t realize abs were all about diet until I started eating clean, whole foods. It was like a lightbulb went off in my head…duh!
I hate planks though, in a good way :)
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Thanks guys alot of good reads.
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So, what is you actual recommendation for a 6-pack? Because it’s not clear. You say that exercise is useless and that a 6-pack is done in the kitchen, but you don’t really specify how, with what food etc. Could you elaborate?
Thanks
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Jessica — February 25th, 2010 @ 9:18 am
Hi Angelika,
I don’t elaborate on specific foods because each and every person is different. I also do not know personally what the readers of my blog are doing, eating, their liftstyle/health history, or how they will react to something. However, I do give specific instructions for my personal training clients because I know them in ‘real’ life and do thorough evaluations on them before giving any recommendations.
Each person is different and some can eat pizza and stay lean, which others have to be more strict. I could never post anything specific because there are many different ‘correct’ ways. The point of the post was that nutrition is the best thing to focus on when looking to lean out one’s stomach.
And I certainly never said that exercise is useless. I even pointed out in that post that I am by no means telling someone NOT to do abdominal work. If you have read any of my other posts, you will see how I stress the important of exercise for mental, emotional, and physical health.
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just read this post now- It’s really great and so true! My abs certainly show when I eat too much sugary treats (darnit why do they have to taste so good!?!?!)
and of course, I have a friend who can inhale a whole pie of pizza and still have a 6 pack. *sigh* so not fair!!!!!
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Finally Found a perfect way to get that six pack abs you always wanted fast. This program works.
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Thank you my friend for the great tips on getting my six pack abs. I will try my work on the diet.
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