Monday
7th March 9.00 EST
Height:
5ft 7.5",
Weight Now: 153.5 pounds,
Waist: 31"
Body fat: 8.4 %
As expected a drastic change has not occurred over the past week, I am down
half a pound in weight but this is mainly fat loss, my definition in the ab
area is much more visible, my 4 pack is now here, solid and ready to build
as week by week goes by with the addition of my lower abs to some time
appear, I know these ones are going to be a struggle to gain but I will not
give up, I know the lower abs are there as I can feel them, but due to all
the lower fat around the waist line they are not yet showing, I am planning
to loose the fat gradually now so as not to loose anymore muscle mass, if an
overall fat loss is from now on sustained then I hope that the lower part of
the abs will gradually show.
My stomach muscles are now used to the vigorous abuse through training, I
have been hitting them hard in different areas every so often and the after
affects of the pain and aches have now gone, I know they are now ready to
get some real hard sessions.
My success to building abs.
" Decline Crunch"
Main muscle worked, all abdominals, although the upper 4 abs gain the
biggest gain from this workout.
This is my top ab exercise of all time which guarantee's abs
I wont say this is a secret method although I have not seen many people do
it exactly the same way as I do, I'll explain.
I treat my abs as I would do any other muscle group, if no weight is put
upon the abs then they will not grow, the muscle fibers/tissue needs to be
broken down as a bicep would be or any other muscle group, by breaking it
down will allow them to rebuild and rebuild bigger.
This exercise is a crunch exercise using a decline bench, see fig 1,
position yourself with your feet locked in at the top. Your upper
body should be raised off the bench so that you have to contract your abs
just to stay in place. Holding a weight behind your head lower yourself
slowly but not all the way down to the bottom, stop a few inches above
bench, then crunch up with abs tensed seems to work best, and breathing out
on the way up and in on the way down, I could do this exercise alone and
guaranteed to have a set of visible abs no matter what within 6 wks, so long
as this exercise is done at least 3 times a week with sufficient rest
periods ,now when I say guaranteed abs in six weeks, the abs will be there,
but without the cardio and healthy eating, the fat wont be shed and the abs
will not be visible, all 3 items are critical, abs if built can be felt
through the fat also, so you may have the abs but just not be able to see
them unless combined with good food and cardio.
I started off with a 2KG dumb bell weight behind the top of my head, not
touching the back of the head at any time, leave an inch gap between the
weight and the head so no temptation is made in pulling on the head and neck
causing injury, the dumb bell should just about be visible in a mirror in
front of you, if you can not see the top flush part of the dumb bell then
you have it to low, I do 9 reps of 9 sets, total crunches 81.
I do a set of 9 crunches, have a minute break, then another set of 9,
another minute break followed by last set 9.
I
then allow for a 5 minute break and repeat the same routine, then another 5
minute break and then once more last set of 9 rep's x 3.
If these crunches are done slowly and accurately with no cheating or making
it easier on your self then you will know you have done this correct a few
days later when the abs bite back with a vengeance and give you a burning,
tense, tight feeling you may not of encountered before.
I have taught this exercise to many and also personally trained a number of
people, men and woman and without fail 80% of these people have had
excellent results, the 20% that haven’t are the ones which did not turn up
regularly and skipped sessions.
All the people I trained moaned and groaned, said its to difficult, but with
me pushing them, and there
persistence, they got through, this work out takes only 35 minutes which is
approximately how long it should all take if the timing as mentioned above
is followed.
I have not actually done many of these routines myself in the past, through
attending gym sessions, working out with qualified trainers, I have gained
knowledge and the correct teaching methods to pass onto others, it was not
until 5 weeks ago that I started this 12 week routine to a set of abs that I
actually done this routine myself regularly, I can now see why all these
people moaned, its not easy but the end results are superb.
Headaches may be encountered in the first few weeks of doing this exercise,
this is where the blood pressure builds up in the head as you lower yourself
down during the routine, this can not be avoided, it will do you no harm
other then a little grief for 30 minutes after the routine is complete, the
headache is temporary and soon goes, put up with it for few weeks and you
should get used to the work out and the headaches will eventually go,
don’t worry, there is nothing wrong with you, I had them, my training
partners had them, its unavoidable during this exercise. No pain killers or
anything required as the dull ache soon goes and eventually you should not
get these headaches at all.
Start
off the first week with a 2Kg dumb bell weight for first 3 weeks, then
gradually up the weight, I am on a 7KG weight in week 5 and will continue on
this weight for a few more
weeks, we all differ, the more of a weight you use does not mean more abs
will be built, its all dependant on quality of crunches, posture during
crunch and technique.
Ensure the back is not arched backwards during crunch on the way down or on
the way up, keep a curled up posture to prevent any injury's occurring.
Next week I will share with you my lower ab work out for the lower 2 abs.
Training schedule for the 6th week will be:
Cardio at
1 hour a time carried out 3 times a week, the rest of the time I will
concentrate on various muscle groups and mainly abs.
Cardio prior to breakfast on Monday, Wednesday and Saturday.
5.15am – 6.15am
, 1hour jog
Ab routine:
Day 1: Upper abs
Day 2:
Lower Abs
Day 3:
Obliques.
Day 4:
Upper ABS
Day
5: Lower Abs
Other body parts to be trained after the ab workout for half hour only.
Monday:
Biceps
Tuesday:
Chest
Wednesday:
Triceps
Thursday:
Shoulders
Friday:
Lats
Sunday: rest day.
Take
care and see you for the start of week
7 next Tuesday.
George
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