Favorite Body Part: Abs & Arms
Body fat: 8%
Alan provides an insight into how he keeps lean.
At the age of 6 I started
karate, but after 2 years I entered the soccer and basketball team. I was a
very active kid but when I got older I had to decide on one sport in order
to be more dedicated. My sport was basketball.. but I am not very tall so I
decided to lift weights to be stronger and be a better player. I love going
to the gym so right now basketball and the gym are two of the most important
things in my life. I won a scholarship in a great university.. thanks to
basketball so I will keep playing ball till I graduate.
1 - Abs show that you have discipline in your workouts
2 - They attract the girls!
3 - They provide a stable core for daily activities, reducing lower back
pain and other problems (for me)
4 - They separate a good physique from an average one.
I work out 2 muscles in each training session and
train basketball in the school team 3 hours a day, this of course is great
I work abs and train basketball every day except
Day 1: Pecs, triceps
Day 2: legs, calves.
Day 2: Biceps, forearms
Day 3: Delts, back, traps.
Day 4: As Day 1
Day 5: As day 2
Day 6: As day 3
I do 4 exercises for each muscle. always 4 sets of 10 reps.
For Cardio I play basketball 3 hours from Monday to Friday.
have always had a very fast metabolism, so for me getting as many
calories as I can works very well. Sticking to 5-6 smaller sized meals
per day is essential and would encourage all new trainees to concentrate
on getting their diet in good order first and foremost. Diet is the most
important factor in achieving a great body and great abs, so it must be
most important part of my ab routine is diet and cardio. It doesn’t
matter how strong and in shape your abs are if you can’t see them.
Many people I know try to spot reduce which just doesn’t work because
that’s not how are bodies work. You have to bring your total body fat
level down for your abs to become visible and this can only be done by
increasing cardio activity and eating right, you can’t just reduce fat
in certain areas like your abs, without losing it from your face, neck
and even your feet!. Most people will start to see some ab definition at
around 12 percent body fat. I work out my abs 2 times a week. On Monday
I train for strength, and on Thursday for endurance. I also do 30-45
minutes of cardio at least 3 times a week. And on both days that I train
abs I break them down into lower abs, upper abs, and oblique muscles. An
easy way to determine if you are targeting your upper or lower abs is
that if you are bringing your torso towards your legs it’s working
upper abs, and if you are bringing your legs towards your torso it’s
lower abs you are targeting.
Good Luck with the SixPackNow Program Guys
Abs of the Month