Abs of the Month January

My ab workout typically looks like this:

hanging legs raises - 3 sets/15 -20 reps
cable crunches 3 sets -15-20 reps
side cable crunches 3 sets of 15 reps
v-ups on a bench 3 sets -15 -20 reps

My all time five tips for great abs:

1) Diet-the cleaner you eat, the less fat your body will store. I do not believe in starving your body to maintain a lean look. I eat every 2.5 hrs and consume more calories than most people would think. The key is quality food… eat smart-lean meats, and complex carbs with healthy fats in small quantities every two to three hours.

2) Muscle – Concentrate on adding lean muscle to your frame. The more lean muscle you have, the less fat your body will store. I often hear women telling me they are afraid to train hard in fear of getting “too big”. This is where most people go wrong. The more muscle your body can produce, the more calories you will utilize, thus resulting in a lower body fat percentage.

In addition, there is no such thing as spot reducing only one body part. You have to work on the whole package. To get that lean look and have your abs show through, you need to add muscle. You can do 1000 crunches a day, but if your body fat is high, those abs will not show. Hit the weights and hit them hard.

3) Cardio-Every body is different-some people need more than others. If you eat clean, then you will have to do less cardio. I do not believe in cardio sessions that last over 45 minutes. Unless you are competing, there is no need for it. Find something that will get your heart rate going and do it. Whether it is spinning, the stair master, or running —anything that can keep you motivated. Also, try not to do the same cardio exercise every day. The change will prevent you from reaching a plateau, which often happens when people do the same cardio workout every single day. Plus altering the form of cardio will lessen the risks of developing over use injuries. This often occurs by utilizing the same muscles in the same manner too often.

4) Sodium - limit your sodium intake. The more salty foods you eat, the more water your will retain, thus creating a “bloated” looked. I really try to eat all natural foods that I know I have prepared myself. Try to avoid canned foods, fast foods, and frozen foods for these are high in sodium. Drink lots of water also to counteract the sodium retention.

5) Finally –Train your abs smart. They take a long time to fatigue so high reps usually 15-25 are a good way to tire them out. Mix up the exercises using weights and your own body weight. Make sure you work the mid sections as well as the lower abs and the obliques. Use slow disciplined movements.

Discipline and self-motivation is the main factors when developing an exercise program. Fitness is an avenue open to everyone. We are all possible of achieving a fit look. It does not discriminate based on who we are or what we have. Anyone who is willing to work hard can achieve the results they desire. Just eat smart, train hard, and have fun! Before you know it, you will see the results and that six pack will be your reward!

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