Freebie: How do get your Abs looking like an ice tray. Bruce Lee is rumored to have done over 1,000 ab workout repetitions per day. Everything from sit-ups, to leg raises and leaning twists. Based on this picture, there is no doubt Bruce’s core strength rivaled that of a great sequoia. But there’s much more to acquiring razor sharp abdominals than just sit-ups. Core Focused Abdominals are only one of 4 muscles that make up your core. You have your right and left obliques, and your lower back muscles. Together, this group of muscles forms a sleeve around your midsection, and is imperative to preventing injury during exercise. When trying to strengthen one muscle group, it’s equally important to strengthen the surrounding and antagonist muscles. The muscles in your body are all dependent on each other and your body likes to keep things proportionate. Having massive quads is hard to do without building your hamstrings. Same with abdominals, if you truly want a strong core, you need to work all the above mentioned muscle groups. Here are a few exercises that will help: Swiss Ball Jackknife. 3x12 Bosu Crunch 3x10 Side plank 30 seconds (each side), 3X Body Fat Now that we’re sure you’re doing the proper exercise, I’m going to let you in on a secret: well-defined abdominal muscles have little to do with exercise, and everything to do with body fat percentage. For those of you who workout regularly, chances are you already have a rockin 6-pack hidden under a thin layer of belly fat. The models who flash their stomachs on the covers of Men’s Health and Women’s Health magazines have body fat percentages in the low single digits. How do you get that layer of belly fat to dissipate? Through diet, particularly a high fat, moderate protein and low carbohydrate diet. Your daily intake of macronutrients should be broken down as follows: Limit carbohydrates to 100 grams per day 1-1.5 grams of protein for guys, per pound of bodyweight, per day 0.7 grams of protein for girls,per pound of bodyweight, per day The rest of your calories should come from healthy fat. Nuts, nut butters Eggs Olive oil Coconut oil Butter from grass-fed cows Avocados Genetics The unfair truth is that genetics play a huge role in how much fat your body stores. Dropping down to 4%-5% body fat is not sustainable for most of us, even those magazine cover models spend weeks cutting down to that size. There are the select few whose bodies are more comfortable with little body fat, but they’re the exception. Having a 6-pack along with a well-defined muscular body; typically has more to do with being skinny than anything else. Remember Brad Pitt in fight club? While he had some serious muscle tone, he’s wasn’t THAT muscular, what made him look so cut-up was an extremely low body fat percentage. 80% of body composition is diet, so even though exercising plays an important role, what you eat is the ultimate determining factor.
Posted on: Wed, 14 Jan 2015 21:38:47 +0000
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