How To Get Six Pack Abs (Part 2)

If you have not read the first part to this article, do so here:  How To Get Six Pack Abs

Okay, after having everything in place that I mentioned from the last article, it’s time to build up your abs so you can see that shield of muscle you have built up.  There are lots of different abs exercises one can do, but you mainly just need to make sure you are working every section of your abs.  When you break it down, you basically have the top (the part people think of with a sixpack), the sides (obliques) and the lower abdominal area.  You want to work all three of these sections.

To work your upper abs, there is nothing better than the classic crunch.  You just need to be careful and not pull your own neck when performing these.  Your abs themselves should be handling moving your body.  You can see how to perform a proper crunch here:  How to do a perfect crunch  When you are a little more advanced, you can perform a crunch on a swiss ball or use weighted resistance as well (by holding a weight plate behind your head).

To work your obliques, you can do what is called a Side Bend.  For your lower abs, perform a Leg Raise  When you are more advanced with these you can switch to a hanging leg raise (same movement, you are simply hanging vertical from a pull up bar).

Follow what I gave you in the last article, along with these exercises and you will be on your way to a six pack in no time!

How To Get Six Pack Abs

Virtually everyone wants a six pack.  Six pack abs are probably the most common thing people will think of when they think of what it means to be in shape.  Before I get into any specific exercises one needs to do in order to get a six pack, I need to clear up some misunderstandings most people have.

1.  There is no such thing as spot reduction.  You can’t get rid of fat in a certain area by doing exercises for that area.  Most people still believe if you want to get rid of fat on your stomach, you have to do exercises for your stomach.  This is completely untrue.  Any exercise you do will remove fat from your entire body, but your body has certain areas where it stores the fat the most.  Simply doing crunches won’t target fat from that area.

2.  In order to lose weight to become lean enough to see your abdominal muscles you need to take in less calories.  You can do all the exercises in the world, but if you are taking in more calories than you need, you still won’t see your six pack because it will be covered in a layer of fat.  You have to reduce the amount of calories you are taking in everyday so you become more lean.  I don’t recommend drinking any at all, but just by cutting out 1 Pepsi a day, you can lose about 15lbs in a year.

3.  Working big muscle groups builds the most muscle, which in turn burns the most calories.  If you had to choose between doing squats or crunches to become lean, squats would win without question.  Doing compound exercises (squats, deadlift, bench press, pull ups, etc) will work multiple muscle groups at the same time and build the most muscle.  Muscle is a fat burning material, the more you have, the more fat you burn all day, even when you aren’t even exercising.

4.  Change your cardio.  Instead of doing low intensity exercise like walking on a treadmill for hours, switch to The Tabata Method.  This type of exercise will not only get you into better shape in much less time, but it’s not as boring and has other benefits like increasing your growth hormone production.

Next time I will get into specific exercises one can use to build up the muscles in the abdominal area.

Sample Tabata Round #3

If you missed my last sample Tabata workout, check it out here: Sample Tabata Round #2

Here is a sample round you may want to try.  It’s not nearly as easy as it sounds, your heart will be pumping if you push yourself.  Each number represents a 20 second round (with 10 seconds of rest after each round).  The only equipment needed is a Kettlebell (you will probably need different weights for different exercises).

1.  Squat & Press (Squat then Shoulder press Kettlebell with both arms)
2.  Kettlebell Swing
3.  Alternating Jump Lunges
4.  Back Row (Right Side)
5.  Back Row (Left Side)
6.  Squat & Press
7.  Kettlebell Swing
8.  Alternating Jump Lunges

Those Jumping Lunges are killer!  I recommend adding them into any of your circuits.

Sample Tabata Round #2

If you missed my last sample Tabata workout, check it out here: Sample Tabata Round #1

Here is a sample round you may want to try.  It’s not nearly as easy as it sounds, your heart will be pumping if you push yourself.  Each number represents a 20 second round (with 10 seconds of rest after each round).  The only equipment needed was a Kettlebell and a Heavybag laying flat on the floor.

1.  Two Arm Kettlebell Clean & Press
2.  Swings
3.  Side Control Ground & Pound (Right Hand – Hammerfists, Straight Punches, etc)
4.  Side Control Ground & Pound (Left Hand)
5.  Two Arm Kettlebell Clean & Press
6.  Swings
7.  Ground & Pound from The Mount Position (Elbows, Straight Punches, Hooks)
8.  Ground & Pound from The Mount Position

Sample Tabata Round #1

If you are not familiar with the Tabata Method, you may read about it here: Tabata Method

Here is a sample round you may want to try (I did this one on Saturday).  Each number represents a 20 second round.  I used a Kettlebell for each exercise.  Click the exercise for a demonstration of what it is if you don’t already know.

1.  Kettlebell Swing
2. Kettlebell Clean & Press
3. One Arm Row (Right Side)
4.  One Arm Row (Left Side)
5.  Kettlebell Swing
6.  Kettlebell Clean & Press
7.  Halo (Right Side)
8.  Halo (Left Side)

Kettlebell Swing

If you are starting a strength training program, Caveman Training or a Tabata Workout, the Kettlebell Swing is one of the best overall exercises to add into your program. This exercise hits just about every body-part. The more muscles you recruit during an exercise, the more calories you will burn.

Excuses

How many times have you said one of these to yourself?  Just because we feel like giving up doesn't mean we should.  Get out of bed, train hard, put in the work regardless of if you feel like it or not.  Change yourself for the better, starting today!

Kettlebell Squat & Press

Hey guys, here is one exercise you can perform during a Tabata workout (or during any workout).  A Kettlebell Squat & Press.  Simply hold the kettlebell and squat down, then in one fluid motion, press it up over your head. 

Naturally Boost "Youth Hormone"

After 30 years of age our bodies produce less and less growth hormone.  Growth hormone is basically   what makes us young, giving us toned muscles and lower body fat.  But if you are over 30, all is not lost, there are natural ways to boost your bodies growth hormone production.

Long slow cardio is what most people do but it doesn't help with growth hormone production.  Try peak 8 instead and see the results yourself.  This type of exercise can naturally boost your growth hormone levels by over 700% for up to 2 hours!  It's the intensity that makes the difference.  In nature you don't see animals jogging for miles and miles, it's not our we are designed to function.  They go all out and then stop and walk or rest completely.  Just like with animals, this type of training will give you better cardio as well. 

Peak 8 can be done on a treadmill, exercise bike, elliptical machine, etc.  After a short warm up (3-4 minutes) you want to sprint for 30 seconds (this should be hard, making you tired, if you can talk while you are doing this you aren't going hard enough).  Follow that sprint with 1 minutes and 30 seconds of recoup time, during which you will be walking or riding slowly.  Repeat that 7 more times and you are finished!

That is all there is to it.  It takes around 20 minutes and it's better for you than running for miles. 

Another similar program is The Tabata Method, which you can read about here: http://www.shaolindo.blogspot.com/2012/06/arc-bobs-against-god.html

 

Review: Bob Harper Kettlebells

I'll just start out by saying that I am a big fan of these kettlebells.  When looking for a kettlebell there are a few things you want to find out about before purchasing, such as the weight, the grip and the comfort.

The weight you will have to decide on for yourself but with the grip you want to make sure you can fit both of your hands into it with a comfortable about of space.  Many kettlebell exercises can be done with one hand but many others needs both.  A major problem I have found with many kettlebells is that the handle is narrow or oddly shaped and both hands will not fit inside of it, making it useless or dangerous to perform any two handed moves.  These kettlebells are wide enough and perfectly shaped to be comfortable.

As an added bonus, these kettlebells have a nice coated on them to protect your floors and make it comfortable to hold.  They also, unlike every other kettlebell I have seen, are not in the shape of a ball but rather has a curved midsection on both sides.  This curved midsection allows the kettlebell to conform to your forearm when it lands which is a nice added feature.  Each kettlebell also comes with a DVD showing some of the techniques you can perform with a kettlebell.

Though these kettlebells are a little more pricey than some of the other ones out there I feel they are better designed and nicer looking (and feeling).  I highly recommend this kettlebell for anyone interested in adding new life to their workouts.

Bob Harper Kettlebell:  3.5 out of 4 stars 

Which Body Do You Want?

When doing your cardio routine, think about what that type of training ultimately leads to.  You can spend hours and hours running or you can do high intensity workouts in just a matter of minutes.  You decide, do you want to be a marathon runner or a sprinter?

The Tabata Method is the type of workout you want to achieve a sprinters body type, strong, fast, powerful.  Check out my past blogs on the Tabata Method:

1.  Intro:  http://www.shaolindo.blogspot.com/2012/06/arc-bobs-against-god.html

2.  Tabata Training for Kickboxing/Boxing:  http://www.shaolindo.blogspot.com/2012/06/tabata-training-for-mma.html

3.  Tabata Training for MMA: http://www.shaolindo.blogspot.com/2012/06/tabata-training-for-mma_26.html

All weight is not created equal

This is why it's important to find out your body fat percentage.  Sometimes people lose weight and think they are doing good, but they have lost muscle.  Sometimes people gain weight and think they are doing good but it's fat.

Tabata training for MMA

If you haven't read my blog about the Tabata method, read this first:
http://www.shaolindo.blogspot.com/2012/06/arc-bobs-against-god.html

For MMA you can work Ground & Pound on a heavy bag laying flat on the ground.  Move around to different positions and use the same 20 seconds on, 10 seconds off method as before.  You can do up to 4 rounds of this.  You might want to sit in different positions in order to work your strikes from various situations you could be in during an MMA match or self-defense situation.

An example of a round would look like this:

1. Guard position 20 seconds, 10 seconds of rest
2. Half-Guard position 20 seconds, 10 seconds of rest
3. Side Control 20 seconds, 10 seconds of rest
4. Scarfhold 20 seconds, 10 seconds of rest
5. Mount position 20 seconds, 10 seconds of rest
6. Guard position 20 seconds, 10 seconds of rest
7. Half-Guard position 20 seconds, 10 seconds of rest
8. Side Control 20 seconds, 10 seconds of rest

End of round 1, take 1 minute break then start round 2.

Training like this can also help you if you have a chance to flurry on an opponent who has been dropped in order to end the match in devastating fashion.  

Tabata Training for Boxing/Kickboxing

If you haven't already read my blog about Tabata training, read this first:  http://www.shaolindo.blogspot.com/2012/06/arc-bobs-against-god.html

Now that you have read that and understand how it works, here are some ideas you can use to mix up your boxing/kickboxing workouts.

Using the same 20 seconds on, 10 seconds of rest set up as before, hit your heavy bag, focus mitts or shadow box with weights (or without) as hard and fast as you can (while being safe).  And once again do this for 8 sets to make up 1 round.  Because you are working for effort, not technique, just throw lots of straight punches for 20 seconds or throw lots of low roundhouse kicks.  You are looking for intensity in this, not 100% perfect form.  Of course this is only for experienced martial artists, if you do not know how to throw a proper punch or kick, do not try this.

Depending on your level of cardio, you can do up to 4 rounds.

Example:
Round 1:
1.  20 seconds of straight punches, 10 seconds of rest
2.  20 seconds of low roundhouse kicks, 10 seconds of rest
3.  20 seconds of straight punches, 10 seconds of rest
4.  20 seconds of low roundhouse kicks, 10 seconds of rest
5.  20 seconds of straight punches, 10 seconds of rest
6.  20 seconds of low roundhouse kicks, 10 seconds of rest
7.  20 seconds of straight punches, 10 seconds of rest
8.  20 seconds of low roundhouse kicks, 10 seconds of rest

Rest 1 minute

Round 2: (repeat round 1)

etc.  

Let me know how it goes!

The Tabata Method

If you are tired of wasting endless hours running on a treadmill or any other type of boring cardiovascular training I would highly suggest the Tabata method.  

The Tabata method is named after its creator, Dr. Tabata, for the purpose of training Japanese Olympic athletes.  This method of exercise not only burns fat and increases your VO2max, it also helps your body produce more growth hormone (essentially the hormone that makes you young).  The bodies production of growth hormone drops like a rock starting at 30, making this type of exercise that much more important.

Here is the real kicker; not only is the Tabata method better for you than traditional cardio training, it takes less time!  Tabata is all about intensity, not time.  Just do a 3-5 minute warm up and you are ready to go.

You can use any type of exercise for Tabata training you want really (sprinting, kettlebells, etc.).  As an example I am going to use sprinting.  For 20 seconds you are going to run a sprint, then follow that with 10 seconds of rest.  Repeat that 7 more times and you are finished with 1 Tabata round.  It may not sound like much, but trust me, 4 minutes of Tabata training is HARD.

You might eventually want to work your way up to 4 Tabata rounds (the only difference in doing more rounds is after each round is over you take a 1 minute break before starting a new round.  You can do this type of training between 3-5 times a week depending on your goals and what you are training for (everyday Joe or a serious athlete).

Example of multiple rounds:
Round 1:
1. Sprint 20 seconds, 10 seconds of rest
2. Sprint 20 seconds, 10 seconds of rest
3. Sprint 20 seconds, 10 seconds of rest
4. Sprint 20 seconds, 10 seconds of rest
5. Sprint 20 seconds, 10 seconds of rest
6. Sprint 20 seconds, 10 seconds of rest
7. Sprint 20 seconds, 10 seconds of rest
8. Sprint 20 seconds, 10 seconds of rest

End of round 1, take 1 minute break then start round 2.

*As a beginner you may not even be able to do the 8 sprints required for round 1.  That's okay, just do what you can depending on your fitness level.  Start with just 2 sets of sprints, instead of 8 and build from there.  And again, instead of doing sprints you can substitute anything you want.  Do 20 seconds of push ups or squats or you can even mix them and alternate each of your 8 intervals.