The busy guys I coach on daily basis all have key reasonings as to why
they began their transformation journey in the first place.
Most at the beginning will tell me that abs aren’t the primary goal
Which it may not be at first…
Better Sex with their significant other
are usually top priority…
Which are really the only things that matter when it comes to bettering your overall life
However, as their transformation continues…
What they once thought was impossible to achieve
They begin to quickly realize that getting
Abs based on their past experiences is actually
Heck it’s a guarantee within the LostFit coaching realm (willing someone is committed)
Below I will break down the simple steps to go through
So you can start unleashing your core as well
There are a couple of ground rules that I would like to lay before these simple steps are revealed…
–>Abs are not just made in the kitchen.
This idea that just eating healthy will get you a six pack is a bit ridiculous. Granted, with the right nutrition protocol in place you will see changes in your body, but when it comes to dropping that belly fat and developing a tighter core you must go the extra mile.
–>The Perfect Six Pack is your destiny.
Not so much. See, everyone has abs, but the genetic makeup will vary from person to person. You might have the mindset to want abs just like your favorite celebrity, but that might not be in the cards for you. Be the best version of you and you will come out on top every time.
–>Start getting leaner.
I can give you the best advice in the world on abdominal training, but if your not in lower digit body fat numbers you will never see that work of art you’ve been working so hard for..
NOTE: If you have excessive body fat, it’s ok to work your abs, but your first primary goal should be to shed some pounds, then focus on bringing in your core
Now that I’ve had my rant, I’m going to take you in the realm of effective abdominal training. It won’t be for those who are a fan of the quick-fix, but if done right and consistently, you’ll start to see some results
5 Simple Steps to Live by when striving to lose the gut and tighten up your core:
1. Increased Frequency.
I’m not talking about doing 1,000 crunches in a day, that will get you nowhere. I’m talking about training your abs on average at least 4 to 6 days a week. That doesn’t mean use heavy weight every day, change it up, always keep the body guessing.
2. Ditch the High Reps.
Contrary to popular belief, the abs are comprised of predominately fast twitch muscle fibers. This means they respond very well to a rep scheme of around 8-15 with tempo being varied from each set and tension lasting for up to 30 seconds.
3. Think Giant
I’m a huge proponent of giant sets especially when it comes to training the core. A giant set is when you go from one exercise to another with little to no rest in between sets. Challenging? Yes. Effective? Absolutely
4. Start with the Lowers.
It’s true your abs are one sheet of muscle, but you can divide the areas you focus on and try to isolate each region effectively. I am yet to find someone who has a better lower abdominal region compared to the rest. Stick to priority: Lower Abdominals, Side Abdominals (Obliques), and Upper Abdominals.
5. Minimal Rest
Taking 5 minutes between each set to look on your phone or socialize with a fellow member will not get you the results you’re looking for. Keep a timer on you and make sure to take no more than 60 to 75-second rest between each giant set.
Overhead Crunches (Hands Above Your Head): 10 Reps with a 4:1 tempo (4 is the negative, 1 will be the positive)
Incline Russian Twist: 15 Reps with a 2:1 tempo
Inchworms: 10 Reps with weight 3:1 tempo
Reverse Crunches (On the Floor): 15 Reps with a 2:1 tempo
3 rounds total: 60-75 seconds rest between each round
If you’re the guy who wants to step things up a notch
Try this one here:
NOTE: The negative is the bottom part of any movement and the positive is when you’re coming up in the movement.
Give it a go and let me know what you think.
Stay Core Strong,
PS-. I hope this helped give you an idea of how to train your abs effectively,
but if you’re still a little confused on where to start in terms of getting in better shape,
Or get the results you want fast then go here:
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