Abs of the Month

My ab Training regime usually consists of 5 workouts a week with 6-10 sets of 30 reps when attaining really defined abdominals, however to keep in good shape i'll usually do 3 ab workouts weekly working the upper and middle abs, lower abs and side oblique muscles.

Typical exercises I use are:

- Crunches

- Ball crunches

- Reverse crunches

- Hanging leg lifts

- Hanging knee lifts

- Sit ups

- Incline bench sit up

DIET FOR GREAT ABS!

My best advice to give to you is to "eat well". Diet plays a crucial role in obtaining great abs, you must keep your diet as clean as possible if you are looking to really lose all that excess body fat. Here what a typical days diet looks like for me:

I eat every 2.5 - 3 hrs, which helps to speed up my metabolism.

- 1/2c oatmeal and 6 egg whites

- 3oz tuna and broccoli

- 4oz chicken and 1tbs flaxseed oil and green salad

- 10 strawberries

- Protein shake

- 8 egg whites and 8 spears of asparagus.

My diet changes every 4 weeks, and I do cardio twice a day to get ready to compete.

DINA'S FAVORITE PROTEIN RECIPES

Next time you need a high protein snack try these two great recipes.

Egg White Pancakes

6 egg whites, 2 Tbs lowfat pancake mix, sugar free jam or cinnamon and equal

Mix the egg whites with the pancake mix using a whisk. Heat a frying pan and spray with Pam. When the mixture is smooth place into the heated pan. Cover and cook until firm and golden brown. Flip the pancake to cook the other side. Once the pancake is cooked spread with jam or the equal and cinnamon.

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