Further to yesterdays blog post here is part 2.

So without further delay…

The No-Crunch Six-Pack Abs System:

Step 1- Is to burn the fat that sitting on your abs

A.) Eat well and elevate your metabolism

Drink between 2-4 cups of water as soon as wake in the morning and then drink between 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

Eat as soon as wake in the morning and then every 2-4 hours after that for a total of 6-8 feeds per day (3 meals, 3 snacks – half the size of your meals, workout nutrition)

Focus on a wide range of lean proteins, natural fats, fruits and veggies

Sample One-Day Menu:

Breakfast – Scrambled Eggs, Greens

Mid-Morning Snack – Mixed Nuts and Fruit/Veggie of Choice

Lunch – Chicken, or Shrimp Caesar Salad

Mid-Afternoon Snack- Mixed Nuts and Fruit/Veggie of Choice

Dinner – Grilled fish and salad/veggies

Pre-Bed Snack- Protein Shake

Take a whole food based multi-vitamin and fish/flax seed oil.

Reduce carbohydrates:

Step 1- Eliminate white carbs and instead use 100% whole grain carbs, replace refined sugars with natural sugars.

Step 2- Reduce all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast

Step 3- Replace all starches and sugars with fruits and veggies

Step 4- Replace all fruits with green veggies

B.) Workout to lose fat and increase your metabolism

Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training

Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)

50-10 Interval Five Exercise Total Body Circuit- You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5 minute circuit up to four times for a 20 minute total body workout:

1. Reverse lunges
2. Press up
3. Squats
4. Inverted rows
5. Medicine ball wood chop

Tuesday, Thursday, and Saturday- Perform Interval Training

Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)

30-30’s- Alternate between 30 seconds of maximum effort and 30 seconds of active recovery. Perform this 1 minute round up to 20 x for 20 total minutes.

Step 2- Abs are built for stabilization, so train them that way

Here is one of my favourite core routines I use at our boot camps. It doesn’t involve sit up’s
but instead just pillar stabilization exercises. Once you master these awesome exercises and follow everything else you’ll have 6 pack abs in no time.

Tabata Style Pillar Workout

This killer 20 min whole body core workout uses just pillar stabilization exercises. The pillar involves working the core, hips and shoulders.

Alternate the exercises below betweens 20 seconds of work and 10 seconds of rest. Repeat this 30 second exercise 8 times for a total of 4 minutes followed by 1 minute rest and transition before changing to the next exercise.

To perform these exercises correctly tighten your abs whilst squeezing your glutes (butt) and keep a straight line from your shoulders to your heels.

Exercise 1- Plank (static or dynamic)

Exercise 2- Left plank (static or dynamic)

Exercise 3- Right plank Variation (static or dynamic)

Exercise 4- Back pillar (static or dynamic)

Let me know how you get on.

Till next time…

Dan Clay
Dangerously Fit

Tags: boot camp, boot camp eastern suburbs, boot camp sydney, bootcamps, Fat loss, group fitness sydney, Group Personal Training Sydney, Outdoor Fitness Sydney, Personal trainer Sydney, weight loss

This entry was posted on Wednesday, February 11th, 2009 at 11:32 pm and is filed under Ab Training, Boot Camp Fitness Sydney, Diet, Fat loss, Personal trainer Sydney. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted by admin | in Ab Training, Boot Camp Fitness Sydney, Diet, Fat loss, Personal trainer Sydney | 7 Comments