I think that a ripped up set of abs show
how dedicated a person is to training and a clean diet. Nothing
says "In shape" like a defined core.
Training:
I was a small skinny kid growing up and
always looked up to the bigger ripped up guys. A couple years
ago I picked up some magazines and got a membership at a local
gym. I started to read the muscle mags every night and ask the
more experienced guys at my gym questions, soaking everything in
like a sponge. I soon became addicted and made it a lifestyle
and a career helping others reach their goals. I workout 5 times
a week, Monday-Friday, for about 2 hours a day. If I am trying
to cut up I push more reps, trying to bulk up a bit, I push a
little more weight and keep the reps a little lower. I train abs
everyday intensely for about 30-40 mins a day, usually doing 3-4
different ab routines.
My training is as
follows: Workout Routine:
Monday-Biceps, Triceps, Forearms, and Abs.
Tuesday-Back, and Abs. Wednesday-Shoulders, Traps, and Abs.
Thursday-Legs and Abs. Friday-Chest and Abs.
For abs I do the following:
4 sets of 12-15 reps of leg to knee lifts.
4 sets of 20 reps of oblique side bends.
4 sets of 30-40 reps of cable crunches
with 50-60lbs.
4 sets of 30 reps of decline crunches.
Note: I will alternate the order of these
exercises every day and throw in a twist to hit the obliques
here and there for each and every ab exercise. I make sure to
cover all areas of the core.
Cardio:
I have very high metabolism so I keep my
cardio limited. I usually do a high intensity run on the
treadmill for about 15 mins every other day. This seems to be
just enough to keep that layer of fat off.
Diet:
In my opinion diet is 70% of it all. I
tend to stick to a high protein, moderate carb, low fat diet
year round, putting on lean mass slowly. I take in most of my
carbs in the morning and afternoon, limiting intake of carbs
towards the evening. Diet is key to reaching and maintaining a
lean ripped up physique and with consistency and dedication
inside and outside of the gym, you will get results. Just say no
to fast food, sugary juices and sodas, fried foods, fatty foods,
and my least favorite, alcohol (pure sugar and carbs). I crossed
out every one of these items and not only do I feel better, but
my physique has changed drastically.
Favorite Diet
Foods:
Grilled boneless skinless chicken breast, lean beef, plain oats,
plain tuna, egg whites, fresh cut fruit, and low sodium turkey.
Remember, consistency is key!
