Abs Don’t Grow on Trees

Posted: June 22, 2010 in Uncategorized

In order to keep your abdominals showing you have to keep two things in mind.

1. Your DIET is the key to uncovering your “undercover” abdominals
2. You can hurt your lower back if you are not careful with your “abdominal” exercises.

There are a few myths as well that haven’t been dispelled and its personally, driving me nuts.
Firstly, you CAN NOT spot reduce. People that sell creams, ointments, or lotions (or anything for that matter) that supposedly reduce fat at that area; ARE LYING. This is the same as selling an ointment that will make your legs grow. Pure and refined B.S.

Secondly, you can not exercise your way to sexy abs. That’s right, I said it. You must eat right and exercise regularly. There is no magic combination of “core” movements that’s going to cause a six-pack to sprout overnight.

So how do we get abs then?

Well, to be truthful, they are already there. They are just hidden under kg’s of fat. I suggest by reducing your caloric intake and starting to be more active with your work-outs. This does not mean you can jump on your ab machine you bought on TV and expect a washboard to appear.

So here are a few tips:

1. Involve your whole body and keep your heart rate up around 65% your maximum. What it is your maximum heart rate? HRmax = 205.8 − (0.685 × age). You will need a heart rate monitor. Polar makes a great heart rate monitor.

2. Keep a structure to your workout. Most people fail at their workout because quite simply, they have no clue what they are doing. If you don’t know, get a trainer. Otherwise try this template:

A. Movement Preparation: Spend 5 minutes warming up.

B. Muscle Facilitation: Spend 10 minutes doing elementary movements (i.e. back bridge, push ups) Only do one set of ten reps.

C. Main Work Out: This can be 25 minutes of structured exercise. Try the following circuit (no rest between exercises):
Repeat 3 times (rest for 1 minute after completing one circuit, no rest between exercises):
1.  Lunges 20 reps
2.  Push Ups 20 reps
3.  Front Plank :15 sec hold

Repeat 2 times (rest for 1 minute after completing one circuit, no rest between exercises):
1.  Swiss Ball Wall Squats x20
2.  Single Arm Rows x10 per arm
3. Side Planks :15sec per side

D.  Regeneration or the Cool Down:  Spend 5 minutes lightly stretching tight areas or foam rolling the legs, hips, and back.

3.  Be consistent.  Do NOT do the work out for one day every other week.  People that think they can get away with that are dreaming.  Clinically I see people with bad joints that expect the pain to go away with a massage and a pill.  This isn’t realistic.  The sooner people realize that they aren’t made out of plastic the sooner they will appreciate what God gave them.  Besides, you only get one body.  Try doing the above work out  4 times a week for 5 weeks.  Weight in before and after, but, keep your diet locked in as well.

Summary

1.  Caloric intake should be less the amount of energy expended every day to drop fat. USE THIS CALCULATOR
2. You can not spot reduce fat.  You can spot increase muscle but who wants to walk around looking like one giant ab?
3.  Increase your bodies metabolic demand.  Keep up your heart rate during exercise.  Don’t rely on what you feel either, get a heart rate monitor.  Stop being cheap with your health.
4.  Stop making stupid excuses.  You are in charge of your brain and your choices.

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Author: Dr. Anthony H Close

Dr. Anthony Close is a much sought after health coach and doctor of Chiropractic Rehabilitation.  He is the founder of Wellington Allied Health, a consultancy firm that helps other practitioners implement rehabilitation systems into their existing clinical structure.  He has taught and consulted in multiple countries including, Japan, Bolivia, USA, New Zealand, Australia, and Indonesia. He has lectured at Massey University (New Zealand) in the past and currently holds seminars for multiple gyms across New Zealand.  He is a lifetime member of the NSCA and the International Society of Clinical Rehabilitation Specialists.

www.anthonyclose.com

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