Abs Abs Abs Part 1
ARTICLE PREVIEWAbs Abs Abs Part 1Abs Abs Abs Part 1 By Chad KlingensmithI've gotten several inquires about how to attain the covetedsix-pack.
The range of difficulty of getting shredded physiquewith a washboard stomach will vary person to person (especiallyin increasing idling America).
And why is everybody soinfatuated with abs anyway?
I once saw a guy's t-shirt that hadan arrow pointing to his gut and exclaiming "fuel tank for thesex machine".
Now a sense of humor can more sexier than asix-pack!To be painfully honest, getting shredded abs is not going to beeasy for anyone.
But its not impossible.
Let me give you littlestory:I have to pictures on my wall of when I was back in college.
They both had beaches in the background.
Once was in Hawaii andthe other in California.
My Hawaii photo was taken on spring break.
This was one weekafter I competed in NCWA wrestling nationals.
I had spent theprior 2 months working my butt off training.
Tons of cardio tocut weight, weird dieting of vegetables, grains, lean meats.
Ihad to make weight (165 lbs for competition) and I was alreadyskinny.
Anyway to my unpleasant surprise I had a little stomach in myHawaii photo.
This was even more surprising since I justfinished a 40 mile bike ride!And then a few months later I started lifting heavy.
During thesummer I did a body part training program with little cardioexcept wrestling practice twice a week.
It was early Septemberand I decided to visit Santa Monica on a whim (I live inDenver).
During this time I had to admit I'd been doing a littlebit of drinking too (hey it was my last year in college).
To mypleasant surprise, I had a shredded six pack at this time.
Why?
My resistance training had increased my metabolism rate andhelped get rid of extra body fat.
So here are some tips for you guys (and girls)1.
Resistance Training: I recommend resistance training overcardio but both are very important.
Heavy lifting that promotesmuscle hypertrophy should be the initial approach of yourprogram.
I'll go into more detail about this in part 2. 2. Cardio: most people do this wrong.
If you want abs you can'tgo for a 20 minute nice easy jog in the park and expect toincinerate a ton of fat.
Your cardio needs to be tough andchallenging.
You needs to focus on INTERVAL training.
Myfavorite is doing repeat miles on the treadmill.
You got 1 mileat a very uncomfortable pace (but not to the point you can't goon) get off the treadmill and immediately hop on a stationarybike (or elliptical machine) for a moderate 5 min recovery.
Getback on the treadmill for another mile.
Repeat 4-8 times.
Thiswill help boost testosterone levels and spike your metabolism.
Warning: although I think swimming is an awesome cardiovascularworkout I strongly advise against this method of training forfat loss.
3. Dieting: this one is so complex I'm going save it for part 3.
4. Supplements: did someone ask for the magic pill for abs?
Almost as wishful as asking for the magic pill for financiallysecurity or a significant other.
Alright I take that back.
Thereare supplements available that can expedite your fat losstraining regime.
I just don't want you folks downing a bottle ofephedrine everyday and doing nothing else.
Here are my favoriteweight loss supplements (I linked to where you can find them).
Hot-Rox (http://www.discountanabolics/p/HRX) I used this while Iwas getting ready for my last fight.
I got my body fat down toaround 6% (it's normally around 8-9%).
Hot Rox will increaseyour metabolism for up to 24hrs.
Be careful though.
Too much ofthis will give you the jitters.
I recommend taking a max 3capsules early in the day.
Hoodia Gordonni (http://www.
discountanabolics.
com/p/AP04) Thissupplement is very effective appetite suppressant.
Might not bea bad idea to help cut down on holiday/winter time binging.
Axis Labs SesaMAX (http://www.
discountanabolics.
com/p/AX04) -This nifty little supplement works to control your appetite usesthe lignan sesamin which is a powerful thermogenic (fatoxidizing) molecule.
The SesaMax complex also contains flax seedoil which help support healthy metabolic function, reduceoxidative stress, and reduce cholesterol.
Now if you are going to approach your ab routine correctly youshould be doing heavy resistance training (you better not planon sitting on the couch and popping weight loss pills).
I wouldrecommend some protein and ergogenic supplements.
Optimum Nutrition 100% Whey-(http://www.
discountanabolics.
com/p/ON03) - Out of all theproteins available I found this one to be the most economical(much cheaper than myoplex).
It's also excellent for dietingsince its really low in carbs.
Muscle Milk (http://www.discountanabolics/p/CSMM) - this isbest tasting protein drink on the market.
It also contains aspecial MCT (medium chain triglycerides) that help promoteleanness.
Muscle Milk is an awesome product, but just onewarning: don't overdo it.
I've seen many folks consume too muchmuscle milk thinking that its "safe" since it's a proteinsupplement.
Remember that muscle milk does contain a lot ofcalories.
One scoop before bedtime is what I suggest (I'll getmore into this in Part 3 about dieting).
NE2 Nitric-Ester (http://www.discountanabolics/p/AX03) - Whileyou're doing resistance training you should consider nitricoxide supplements for quicker recovery.
It's believe to be morepowerful than NO2 since it keeps L-Arginine molecule is coupledwith ester to keeping the arginine intact is it passes throughthe large intestine.
I found that nitric oxide helped me becomeleaner as well.
5.
Patience, patience, perseveranceIf you think your going to get a six pack in two weeks you areout of your mind.
You can only lose about 1-2 pounds of real fat(any more is water and muscle) a week.
You should plan onsticking to your program for at least 3 months.
I got plenty more to write on this topic.
Stay tuned for abs absabs Part 2 and 3. About the author:Chad Klingensmith is a American Council on Exercise CertifiedPersonal Trainer.
Do you have questions aboutbodybuilding/weight loss?
Contact him atchad@discountanabolics.
com.
Chad also encourages you to visitthe "Ask Chad" on the orum/.
http://www.discountanabolics.
com has a wealth of informationabout fitness along with a huge selection of bodybuilding/weightloss supplements.
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