Ab Exercises For Women – Flat Abs: A Balancing Act
The phrase “mirror body” describes those who only work out the body parts they see in the mirror. Working just the front of your body will not only give you an asymmetrical appearance but also put you at risk for injury. So make sure to balance out your opposing muscle groups – triceps and biceps, hams and quads, chest and upper back.
This is especially true when it comes to your abs. You can do hundreds of crunches or buy expensive machines, but if you really want that flat stomach you need a strong lower back. Women spend hours with exercise videos and gym classes that focus on your abs workout, but hardly ever give a second thought to their lower back.
But strengthening your lower back along with your stomach will create a balance between your front and back muscles, helping you move gracefully. Having a strong midsection will also help you lift heavier weights, which in turn will boost your metabolism and build sexy muscles. Daily activities, such as bending and lifting, will be easier as well.
To get started, try the Superman:
- Lie facedown on the floor, with your arms straight and extended above your head and your legs together and straight.
- Simultaneously lift your arms and legs up toward the ceiling. Keep your limbs straight, but not locked. Your body will form a gentle curve. Hold for a count of 30, then lower. Repeat 3 times.
So “back off” on the crunches for a while and watch your whole body become stronger!
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- You can do hundreds of crunches or buy expensive machines but if you really want that flat stomach you need a strong lower back This Superman will strengthen your lower back to create a balance between your front and back muscles helping you move graceful
Advanced Ab Exercise To Get A Shredded Midsection
If you have been following John Alvino’s exercise tips for abs you know to really see your developed mid-section you must get rid of any belly fat. John, who is the author of “How To Get Ripped Abs” in this article recommends an ab exercise that is designed to not only continue to develop your abs but also reduce your body fat. This advanced ab exercise is the Parallel Bar Knee Raise. Read on to learn more……
Advanced Ab Exercise To Get A Shredded Midsection
By John Alvino
In order to get a shredded six pack, you must train and sculpt your abdominal musculature with effective ab exercises. But that’s only half the battle! To really see your newly developed midsection, you will also have to shed the belly fat that is covering it up. The ab exercise that I’m going to show you now will help you accomplish both of these goals at the same time!
You see, most ab exercises train your abs in an isolated fashion. This will work your midsection, but does not contribute to a fat burning effect. The ab exercises that I recommend are specifically designed to reduce body fat, in addition to strengthening and developing your abs. Even better, these ab exercises jack up you metabolism, which burns calories even after your workout is over!
I will now show you one great exercise that provides the powerful dual effect mentioned above. The name of the exercise is the Parallel Bar Knee Raise. This is an advanced exercise and does require quite a bit of upper body strength to perform properly. Here is how you should perform it:
Parallel Bar Knee Raise- With locked elbows, support your body on parallel dip bars. Keep your upper body as upright as possible. Flex hips to a 90 degree angle. This is the starting position. From this position, bring knees up to chest and contract your abs. Return to starting position and repeat for the prescribed number of reps.
Again, this is somewhat of an advanced exercise. Those of you who have trouble doing it should start off by strengthening your abs with a variety of less difficult exercises.
One ab exercise that will help prepare you for the Parallel Bar Knee Raise is the reverse crunch. Start in a horizontal position and increase the angle of inclination as your abdominals grow stronger, until you are able to properly perform the parallel bar knee raise.
Alright, good luck, and go get yourself some ripped abs!
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat as fast as humanly possible. He has trained thousands of clients during his 16 years as a Strength & Conditioning Specialist, including professional athletes, fitness models and regular men and women. You can visit his the site at How To Get Ripped Abs.
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The Next Generation of Ab Exercises
Everyone seems to think you need to isolated a muscle group to get the best results and this goes especially for abs. In this how to get ripped abs review, John Alvino who is known for his “How To Get Ripped Abs” program, expresses his beliefs on the truth about isolation exercises. John explains that you will get more for the results if you perform exercises that integrate multiple muscle groups simultaneously. He has a system which he calls “turbo ab exercises” which trains several muscle groups a the same time. In doing these exercises tips for abs you are extremely time efficient, and often work your entire body. As John explains, this burns more calories, ( burning off more fat) than any isolation movement. Read on and learn how to get outstanding results and at a much quicker pace……
The Next Generation of Ab Exercises
By John Alvino
Throughout my 16 years as a fitness professional, there is one question I get asked consistently. The fact that this question is asked so frequently clearly illustrates why most people never get a flat sexy stomach or a ripped set of six pack abs. This all too popular question usually goes something like this:
“What exercise can I do to isolate my _______ (insert your muscle of choice – lower abs, obliques, upper abs, low back, etc)?”
It doesn’t matter what part of the midsection someone is trying to improve, they always seem to be asking how to “isolate” it. My first response to this question is always – “Why do you want to isolate it?”
Don’t get me wrong, there are times when “isolation” ab exercises are warranted. For example, if there is a muscle imbalance, you can isolate the weak link until you achieve an optimal strength balance between related muscles.
But once muscle balance is achieved, you would get much more bang for your buck if you performed exercises that integrate multiple muscle groups simultaneously. I call these particular exercises “turbo ab exercises”, and when performed properly, these little-known movements can deliver big time results incredibly fast!
You see, turbo ab exercises train several muscle groups at the same time. There are several advantages to this approach. First of all, it makes your workout extremely time efficient. Furthermore, turbo ab exercises often work your entire body, which burns many more calories (and thus a greater amount of fat) than any isolation movement could ever wish to burn! This results in superior results at a much faster pace.
Now, I’m going to teach you one of my turbo ab exercises which works the lower abs intensely while simultaneously training the whole body. Here it is:
Power Wheel Pike- Start in a push-up position with your feet in a Power Wheel. Do not let your hips drop during the
Power Wheel
exercise. Initiate movement with your abs, rolling the wheel in towards your hands while keeping the legs straight. Return to starting position and repeat.
Notice that in this exercise you are not lying down like you do in most ab exercises. Instead of passively lying on your back, you support yourself in a push up position throughout the entire movement. So while you’re working your abs, you are also working your chest, triceps, hip flexors, quads and just about every other stabilizing muscle in your body.
I have many other turbo ab exercises like this that I use with great success. The difference in trainees who use turbo ab exercises and trainees who simply perform the average “ab isolation routine” is absolutely amazing. Try it yourself…you’ll see and feel the difference almost immediately!
Now that you have learned the truth about “isolation” exercises, you can stop wasting your time and start integrating these truly effective exercises into your routine. Your midsection will thank you for it!
Power Wheel - click on image to get more information
John Alvino is a world renowned fitness expert who is known for his ability to help people lose body fat as fast as humanly possible. He has trained thousands of clients during his 16 years as a Strength & Conditioning Specialist, including professional athletes, fitness models and regular men and women. For more information on the How To Get Ripped Abs workouts, please visit HowToGetRippedAbs.
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How to Get Ripped Abs – 5 Week How to Get Ripped Abs Review
With all the systems out there for weight loss and getting ripped I’m always skeptical but when I see something that is truly different and unique I love to give it the ultimate test by trying it out on myself. When I first saw How to Get Ripped Abs by John Alvino I was intrigued because this was created by a guy that trains athletes and develops systems for them for peak performance. My whole life has been centered on peak performance and studying the best training available. I used this knowledge to become a state champion wrestler, top US Marine, and fitness trainer but I always seek out others to learn from as that what truly makes us improve. John Alvino has a lot to teach and he put together the ultimate training system in How to Get Ripped Abs.
Before going into the review let’s talk about the importance of keeping a lean waistline.
Stubborn belly fat has become not only an unsightly bulge around the waistline but a health problem that is a precursor to high blood pressure, diabetes, and heart disease. The fat that accumulates 
around the waistline makes a person sicker, fatter, and unhealthier as it grows. It’s truly a trap that people have a hard time getting out of because the fat makes it tougher and tougher to get healthy. Unless you take control you could be on the way to many problems.
I had let myself go for several months and it was time to finally take control. My waistline was up and so was my blood pressure. I started my own program that I developed and lost 7 pounds in a month and was feeling and looking better but I was already bored doing my usual thing. I looked at all of the most popular ab programs and found How to Get Ripped Abs was the best fit for me due to the fact that it centered around intensive full body workouts, HIIT cardio workouts, and smart eating rather than a calorie deprived diet. I spent my first couple days reading through the entire systems which include the How to Get Ripped Abs book, Meltdown Workout Guide, Exercise Index, Diet Plan, and Recipe book. This system has everything you can imagine so that you succeed. I was excited to start this program. This was the boost I needed to do something new and interesting. The workouts looked challenging and I was ready to start.
As I was about to start the program I scheduled a time to speak to John Alvino personally to find out more about him and his system. He has his own gym in Morristown, NJ where he spends all his time training athletes. This guy knows his stuff. He isn’t the typical trainer you see in the gym following someone around with a clipboard and counting their reps on the thigh machine. John Alvino knows how to make guys hurt and gets them in shape. The How to Get Ripped Abs system is like having him as a personal trainer because the exercises are laid out with detailed pictures and
John Alvino at his gym Iron Athletes
descriptions. Guys pay $500 to have a program like this put together and customized for them and he is selling the system for only $77. I was planning on promoting it if it worked well so I setup my website How To Get Ripped Abs Review and starting blogging my daily progress.
During the first week I immediately noticed two things. The workouts were much harder than I ever imagined and the amount of food I needed eat everyday was more than I have ever eaten on a fat loss plan. I was striving for 6 meals a day and was usually so full from the meals that I was only hitting 5 meals. I did not spend a single minute of my 5 weeks hungry. If anything I was constantly full. I was eating all kinds of great healthy foods and meals does wonders to optimizing your metabolism. I was losing 3 pounds per week and was only shooting for 2. I admit I started adding some cheat meals here and there but still kept losing 3 pounds per week. How could this happen? It’s the workouts that you do. Three days a week on How to Get Ripped Abs has you doing full body workouts super setting exercises and working at a face pace with high reps and short rest periods. I hadn’t pushed myself to such a point of pain since Marine Corps boot camp. These workouts were tough but that’s what I loved so much about them. The pain and self discipline to push so hard reminded me of wrestling practices and how much they could hurt but how much they rewarded me with a lean body. The other 3 days a week are spent doing very short HIIT workouts. I was jumping rope for 12 to 15 minutes or doing an elliptical machine for HIIT for 15 minutes.
During the 5 weeks I stayed on the 12 week program I lost 12 pounds effortlessly. My waistline shrank down and I did have several cheat meals. John Alvino was checking out my blog and caught me cheating and sent me a reminder that a better transformation would happen if I didn’t cheat. My excuse was that I was losing weight too fast at 3 pounds per week and wanted to slow it down. The truth is I still wanted my weekly pizza and was quite satisfied with 3 pounds of pure fat being melted off per week. You can see more details and read my 33 day log that I kept for 5 weeks.
I planned on running through the entire 12 weeks but I had to do some traveling and got sick. I took some time to rest and then ended up with some sinus problems so I ended up 5 weeks out of the gym. I lost 12 pounds and have not gained an ounce of it back so How to Get Ripped Abs melted the fat off permanently and without rebound like many diets do. Now it’s close to Thanksgiving so rather than go right back into the program I am going to just hit the gym 3 days a week through the holidays to stay in shape and work on building a few pounds of muscle. In March I am starting How to Get Ripped Abs again and will complete the entire 12 week program. There is nothing better for getting in shape and losing fat fast.
If you don’t feel like following a diet plan but could follow a 6 day a week workout program and would like to lose fat fast I would highly recommend How to Get Ripped Abs. If you can keep yourself eating healthy 80% of the time and follow the workout plan you will still lose a lot of fat until you hit single digit body fat. Once you hit the 10% or under it is necessary to tighten the diet to get the real Ripped Abs look but if you just want to drop 10-15 pounds to get in better shape start this program and you will lose the weight effortlessly. When I start back up in spring it will be to get shredded and get my 6 pack back. In all my years of experience there is not any other program I would choose instead.
If you want to melt the fat around your belly like a blowtorch then go buy How to Get Ripped Abs now. My How to Get Ripped Abs review is proof that it works for even a 38 year old guy that cheats on his diet. If a guy like me can lose 3 pounds a week you could probably do even better! You can read about each of my 33 days here at my How to Get Ripped Abs Challenge
Take control now and go to How to Get Ripped Abs.
Read more incredible fat loss tips by the creator of the How to Get Ripped Abs system John Alvino here.
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Chad Waterbury 10-10 Review – Complete Fat Loss and Mass Building Transformation
If How to Get Ripped Abs by John Alvino is too tough for you to start but want something that can help you put on a few pounds of muscle while taking off fat you should try the 10/10 Transformation by Chad Waterbury
I have enjoyed all of Chad Waterbury’s workouts and writing. I own his book Muscle Revolution and have to say that the muscle building workouts in there are the best I’ve ever seen. Chad Waterbury is ahead of the curve when it comes to strength and Mass development in athletes and bodybuilders. He puts out excellent workout programs with his state of the art theories on muscular development and recovery. He’s been the new guy on the block for the last couple of years but has been gaining notoriety quickly because his programs do something very important. They produce real and noticeable results!
Before I continue let me give you a quick bio from his website so you know this isn’t another run of the mill trainer:
Chad Waterbury is a neurophysiologist and author.
His training methods are used by a wide range of athletes, bodybuilders, models, and fitness enthusiast.
Chad is the director of strength and conditioning at Rickson Gracie Int. Jiu Jitsu Center in LA.
Chad is a regular contributor to the T-Muscle bodybuilding website.
Chad has a master’s degree in physiology from the University of Arizona.
Chad’s focus there was on the neurophysiology of human movement and performance. This lead him to make radical changes in the way he trains competitive athletes. His workouts are now shorter and faster, producing superior results in strength, power, and muscular development.
His eBook, the 10/10 Transformation, is a remarkable triumph of new muscle technology put to work. It’s designed to have you gain 10 pounds of muscle and lose 10 pounds of fat in 12 weeks. Your body weight will be exactly the same but you will look completely different by shedding a few inches off of your waist and adding 10 pounds of pure muscle to your physique. If you can shrink the waistline while beefing up the upper body you will be amazed at the difference you can make in your appearance.
The 10/10 Transformation by Chad Waterbury has several elements that appealed to me. As a fitness enthusiast I am always looking for a great routine that will give real visible results. Standard routines and diets are just plain boring. The 10/10 mixes everything up with challenge and change throughout. It includes a daily diet, daily workout routine, supplement regime, and tips for success. It is a very easy program to follow but you must be ready to commit yourself to some grueling workouts. The program divides itself into four separate three week programs. Your body will not be able to fully adapt to this which means you will get steady results for the entire 12 weeks. The first three weeks is fat loss, followed by 3 weeks of muscle gain, 3 more weeks of fat loss, and a final 3 weeks of muscle gain to add the finishing touch to your body.
By focusing exclusively on either fat burn or muscle gain during each 3 week period you can maximize your results, keep your body off guard, and keep your mind fresh without getting bored. During the 3 week body fat phases you will do 3 full body workouts during the week which vary the rest, rep, and the load of the weight. I did those on Monday, Wednesday, and Friday. They only take about 35 minutes but you will be in a full sweat and exhausted at the end. These workouts build muscle and burn fat. You do need to have a bit of conditioning under your belt to tackle these workouts because they will kick your butt. The other two days of the week you do a 20 minute HIIT cardio session. Total time spent in the gym is about 3 hours during the entire week. That’s not much time to drop 5 pounds of fat and get stronger at the same time!
During my initial 3 weeks I was a bit loose on the diet having 3-4 cheat meals per week rather than the prescribed 2 (yes you get to eat cheat meals, pizza for me!) At the end of the first 3 weeks I lost 1 inch off of my waist while gaining 2 pounds on the scale. I have found that every inch off my waist equates to 4-5 pounds of fat so I lost about 4 pounds of fat and gained 6 pounds of lean body weight. The difference in my physique was dramatic. You might be thinking that is a lot of mass to gain but I started using creating during that 3 weeks and typically my muscle cells volumize and I gain exactly 6-7 pounds once it is in my system so it was right on target. I lost close to 5 pounds and my muscles had more volume from the creatine.
I went right into the muscle building phase which is a nice change of pace. Waterbury uses something very radical called HFT or High Frequency Training. I trained each muscle about 5 times per week. The weight, reps, sets, and rest periods are changed up each workout so it keeps your body guessing and allows the separate pathways in the muscles time for recovery. I gained a stunning 8 pounds in 3 weeks. I was really sore the first week but got used to it. Part of my success was sticking very close to his diet which recommended a heavy amount of BCAA’s during the entire 3 weeks. High protein, supplemented BCAA’s, and rigorous workouts for 3 weeks put slabs of muscle on quickly. There are no cardio workouts during the 3 weeks because the body needs all of it’s time for rest.
After those 6 weeks I already had a big transformation in my body so the book was already well worth the price. I completed the transformation and can tell you it lives up to its name. The initial 3 week fat burning program is so effective that I have used that segment alone 3 more times during the course of the year when I want to drop 5-6 pounds quickly and gain some muscle.
If you’re looking for something that is extremely effective for fat loss and muscle gain then I highly recommend the 10/10 workout. The diet plan is simple to follow and easy enough for someone that doesn’t have any time to cook or prepare meals. It lays out every detail in this 1 simple book and leaves nothing to chance. The other thing I liked was you will now have 4 routines that you can use at anytime. If you want to lose fat you can pull out one of the two fat burning workouts or on the flip side gain muscle with one of the two 3 week muscle gaining routines. Look for more great work from Chad Waterbury in the future. In the mean time you can try his 10/10 Transformation here.
10/10 Transformation by Chad Waterbury
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K-Fed Weight Gain – How K-Fed Can Get Ripped Abs Again
If you have seen the recent pictures of K-Fed’s weight gain you now know what a Hollywood lifestyle can quickly do if you don’t care of yourself. Kevin Federline has obviously been very “well fed” lately sipping on his vodka tonics by the pool and late night trips to Jack and The Box. I really can’t say that I feel bad though because he is scraping by on $20,000 a month support checks from Brittany Spears. It might be hard for most people to get motivated if they had a free 20K coming in every month. While stretching his money to make the most of it his waistline has been ever expanding and growing daily. His rapid gain of weight has Federline in the tabloids with the paparrazi trying to get pictures of him wherever he goes.
K-Feds before and after picture leaves a lot to be desired as you can see he is very fat now but at least he is getting some exercise here with a round of golf (actually he might be taking a golf cart and sipping gin and juice)
K-Fat is now looking to become K-Fit with his recent signing on to Celebrity Fit Club. Kevin Federline has a chance to redeem himself and burn that belly fat. The new season starts on February 14th on VH1. This gives him some more time to fatten up for the show. Constantly being the butt of the K-Overfed jokes has inspired him enough to join the show with his ex Shar Jackson. Sometimes all you need is a little public humiliation from the press to finally shape you up.
The K-Fed weight gain program will be coming to a halt and perhaps he will get his abs back. Let’s not be too harsh on the guy though because let’s face it – America itself is approaching a 40% obesity rate. Many of us have fallen into the trap of fast food and late night Ben and Jerry’s while watching television including myself.
If you recently let yourself gain too much fat and want to get off of the K-Fed Weight Gain Program but you don’t have the luxury of going on Celebrity Fit Club I’ll give you a few free tips to help get you on your way.
Bodyweight Exercises are the Best
A great way to get fit quick burn off that K-Fed Weight is to do bodyweight exercises like pull ups, pushups, split squats, jumping jacks, mountain climbers, and squat thrusts. Set up intervals where you go from one exercise to another without rest and go for 15 minutes straight. This will work every muscle in your body, burn fat, and increase your metabolism for fast fat loss. This is how the US Marines do it and I still use them to stay in shape today. If they work for getting the worlds finest fighting force in condition it can work for you. Do boot camp style workouts at home and see what it does for you.
K-Fed listen up!
Six Meals a Day
This doesn’t mean you need to sit down to an entire meal but means you need to eat something 5 or 6 times per day to keep your metabolism high and healthy. Three healthy meals and three healthy snacks is plenty. Snacks like vodka tonics by the pool are part of the K-Fed weight gain plan and should be avoided. Jack in the Box should never be part of your diet but treat yourself once a month if you really love it.
Stop Meeting Jack For Lunch.
Get Your Sleep and Party Less
When we overwork our bodies and fill them with loads of toxins like vodka tonics and cigarettes we create a chemical dump in our body that stores fat rather than burning it. A lack of rest and not yourself sleep will cause a rise in the hormone cortisol. Cortisol eats away at muscle tissue and is responsible for putting fat around your waistline. So even though a person may not be eating that much when they are partying they can create the perfect hormonal storm for fat gain. Get plenty of sleep and rest and use antioxidants like vitamin C and green tea to help detoxify your body.
Use these simple techniques to start to reverse the K-Fed weight gain in your life. Take up your own fitness challenge and get the body you want. There are two programs I suggest if you want to truly shape up and make a difference. For the hardcore athlete that wants to get ripped fast I suggest How to Get Ripped Abs by John Alvino. If you are out of shape this program may be too hard for you so I suggest Turbulence Training for an awesome 3 day per week program. If weight training and having ripped abs isn’t your thing but you want to lose fat I suggest Fat Loss 4 Idiots which has simple rules for fat loss and a meal generator that will create your daily menu. Step up and start losing weight today. Fat loss is easy when you follow a good plan!
Kevin Federline come to our website Gain Muscle Mass to pick up some great exercise tips for abs.
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How to Get Ripped Abs Review – Update
If you have been following my How to Get Ripped Abs Review you noticed that at week 5 I stopped. I had to travel for business and ended up getting sick. I found that sinusitis was causing me the really bad headaches and giving me that run down feeling. I’m back to perfect health but now 4 weeks out of the gym so I need to ramp myself back in over the next couple of weeks. How to Get Ripped Abs is the most demanding workout I’ve ever done. I lost 12 pounds of fat in 5 weeks without cutting calories and I admit I added several cheat meals. John Alvino the author told me to stop doing that if I wanted a better transformation but pizza called a few times. The results for 5 weeks were great though. I’ll be ready to workout at that intensity again in December but I have to admit that getting ripped in the middle of winter isn’t something I normally do. I can’t show off my ripped abs and chest on the beach here in New England so I’m going to focus on dropping about 10 more pounds and then focus on mass building until March. The first week of March I will start How to Get Ripped Abs again from week 1 which will bring me to optimal and ripped condition for June 1st – which still leaves another month of cold weather if you live in New England.
Visit our new site http://www.gain-muscle-mass.net/ for reviews on some of the best mass building workouts, supplements, and free tips on leaning up and getting bigger. If you are like me and want to spend the winter gaining muscle mass check out some of the muscle building programs http://www.gain-muscle-mass.net/Muscle_Training_Programs.html
If you want to gain muscle and get ripped at the same time I suggest sticking with How to Get Ripped abs by John Alvino. It is a complete system that not only rips you to shreds but gets your muscles into condition making you look hard and lean when the body fat drops off.
I’m glad this 4 week lay off is over. Back to the gym!
How To Get Ripped Abs Challenge – Day 18-21
My family took a much needed vacation for a few days and attended a wedding. This took me out of my How To Get Ripped Abs program for a few days. I had debated with myself how I wanted to handle this and how strict I wanted to stay on the diet. I decided I would allow myself breakfast and dinner each day of whatever I wanted but stuck to a very light lunch. I missed 3 workouts and that I decided is also o.k. because I am just going to extend the 12 weeks by 3 extra days. That will make my last day the day before Thanksgiving. This works out to perfect timing for my next cheat meal.
The next 9 weeks of following How To Get Ripped Abs I am going to buckle down and drop the cheat meals. If I want to hit my goal of 40 pounds I need to follow the diet to the letter. On Monday I start phase 2 of the workout program and go into phase 2 of the nutritional plan. Phase 2 of the diet is a little different. There are 3 low carb days followed by 1 moderate carb up day. This is the best possible combination to be able to follow a low carb diet for a longer duration. The carb day every 3 days helps normalize the metabolism and restore lost glycogen. This is the phase of the program where the fat really starts to melt off fast. I’m down 12 pounds in 3 weeks which is pretty good considering I was having cheat meals and just took a half week off and ate really well.
So far my first 3 weeks of How To Get Ripped Abs were a big success. Now it’s time to buckle down for 9 more weeks to lose another 28 pounds. If I don’t cheat and I continue to workout as hard as I have been I am certain I will make it. I want to end this challenge in great condition. I can go into the holidays lean and spend some time adding some extra lean mass. I will be very careful not to fall back into bad habits causing me to gain fat.
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How To Get Ripped Abs Challenge – Day 17
Today is day 17 of my How to Get Ripped Abs Challenge. I did my workout B which includes several full body exercises and really gets the heart rate going. I find the split squats very challenging because I’m not used to doing reps in the 12-15 range. This has really given my thighs a new twist and I can actually tell I’m getting a little bit of lean mass on my legs. I haven’t worked my legs that hard in the last year so these workouts are really bringing them up quick.
The workouts in the gym are probably the toughest I have ever done in my life. Actually they have been the toughest gym workouts I have ever done. By the end of the session my shirt was soaking wet and I could have wrung it out. I’m not even using any thermogenic fat burners. I’m keeping my supplements very healthy and natural so the only fat burner I am taking is green tea which has a little bit of caffeine in it. How to Get Ripped Abs will get you leaner than ever on the workout plan and diet alone. There is no need for any of the fat burners on the market. I’m only using Fish Oil, Green Tea, Alpha Lipoic Acid, and a multivitamin each day. I want to be as healthy as possible at the end of this.
I didn’t have dinner until fairly late so I didn’t have a starchy carb with dinner. I made a huge grilled chicken salad that was delicious and filled me up for the night. If you eat late salads are perfect. How to Get Ripped Abs allows for fairly high carbs in the first phase at around 50%. Going into the next phase of the diet I will be alternating low carb with high carb days. Even the low carb days aren’t that low considering it is still 20% of the calories then so I’ll still be taking in over 100 grams of carbs on the low carb day. I can switch over to that on either week 3 or 4. The fat loss has been really solid on the high carbs so I might go another week. I would like to get myself in a little better condition before I start dropping the carbs.
Another good day and on target.
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How To Get Ripped Abs Challenge – Day 16
Tuesday Day 16 of my How to Get Ripped Abs challenge. I was able to get stocked back up on some much needed groceries. I cooked up a big batch of grilled chicken and made my turkey chili. With the veggies that I eat on the side this will last me until Friday and then I’ll have to start cooking again. I haven’t had any problems sticking with my eating plan and when I do cheat I make sure it is a planned cheat with a starting point and stopping point. In the past my biggest problems with cheat meals was that it became an entire cheat day or a cheat weekend. If I’m going to drop the entire 40 pounds in 12 weeks I’ll need to keep myself disciplined.
How to Get Ripped Abs has kept me in a good structure to follow. I’m really happy with how I feel and how my appearance is quickly changing. I did the elliptical again for my cardio workout. Each time I do that workout I’ve been able to push a little harder each time. Each cardio workout has a level A and a level B. I’ve been doing the beginner/intermediate workouts. My level of conditioning has needed some work but it’s coming up really quickly. Next week I would like to try one of the bodyweight cardio workouts again. The first time I tried it I was spent within a few minutes and it was too difficult. Now that I have dropped some significant weight it will be much easier. I’ll be at a wedding this weekend so I’m going to bring my jump rope and do a Saturday morning workout so that I don’t miss any. The jumping rope will probably be easier than when I did it last week as well. Since I’m lighter and my conditioning is improving quickly it gets easier each time.
Tomorrow is my last workout for Phase I. I’ll be switching to the Phase II workouts on Friday. Each phase of How To Get Ripped Abs gets progressively more difficult and adds a new challenge with new variations of exercises. I’m looking forward to switching things up.
