Amanda Ogden - Abs of the Month for July

MEMBER COMMENTS

"Thank you guys, I've finally lost my belly and excess abdominal fat. You've been so helpful to me these last few months, thank you".

Matthew, San Jose

"Wow, this really has been working for me. And I thought you lost body fat from abdominal exercising! How wrong was I!!!"

Vernon, Michigan

"Dear Team, Thank you. My dreams of getting a flat stomach are finally coming true. My skepticism has gone out the window. You've proved me wrong.

Tammy, Calgary

"I needed to lose 15 pounds and you guys have helped me do it. Thank You Rebecca and Team"

Sonny, S.C.

" Well guys six months on and my transformation has been steady, but I feel fantastic and my friends say I look ten years younger. Brilliant. Thank you so much "

John, Cleveland

"Finally, someone has bought a program that actually works. Your Team has been very helpful and knowledgeable"

Sadie, Evanston

Name: Amanda Ogden

Graduate Student

Age: 23
Resides: Seattle, WA
Height: 5’5
Weight: 122

Off Season Weight: 135

My Training Regime

What would you consider to be

the most important factor in

achieving great abs?

I train my abs in different ways for different results. I need to have good strong abs for posing so I use squeezing and weighted exercises. I also need to have fast contraction in my abs for gymnastics moves like back-tucks. For that I will do fast contraction movements like v-ups or hanging leg raises.

What are your favorite exercises?

I really like hanging leg raises with ankle weights or “belly busters” which are hanging knee-ups where a partner applies resistance to the tops of the knees on the way up and you resist them on the way down. Lately I have really enjoyed doing a version of knee-ups on my back while using ankle straps attached to the cable machine. It adds extra resistance to help bring out my lower abs.

What cardio works best for you?

My body responds best to moderate intensity cardio that lasts at least 45 minutes. I try to keep my heart rate at around 140-145. In the off-season I do cardio for 45-60 minutes 5-6 days per week. Preparing for a contest, depending on how I look I can go up to 2 60 minute sessions per day, 7 days per week. It’s really important that my body doesn’t get used to using only one machine day after day, so I like to vary my cardio. My two favorites are the elliptical trainer and the step mill, but I also run, rollerblade and use the stationary bike.

What would a typical days diet intake look like?

Meal 1: 6 egg whites, 1-cup oatmeal, 1 slice cantaloupe

Meal 2: 4 oz grilled chicken, ¾ cup brown rice, ½ cup green beans

Meal 3: protein shake

Meal 4: 4 oz grilled chicken, 4 oz sweet potato, ½ cup asparagus

Meal 5: 4 oz grilled chicken, garden salad, 2 tbs. Dressing

Meal 6: 4 oz grilled chicken, 1-cup green beans

Meal 7: 5 egg whites, 1 low-carb tortilla

Which supplements do you take and how do they help?

I use BCAA’s, glutamine for muscle recovery, redline as a fat burner, glucosamine/chondroitin for joint health, and green tea extract to boost metabolism.

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