the definitive 4 week abs workout by steve dennis

Transcription

1 the definitive 4 week abs workout by steve dennis

2 the definitive 4 week abs workout by steve dennis Six pack s are made from this If you are training hard at the gym, eating the right foods and just need some guidance to really expose your abdominal muscles. This FREE workout will show you how. All you have to do is give 110% of your effort to the following Programme and fit it in around your current Training schedule. A Six pack is a massive icon of how fit, strong and sexy you are. Guys want one & girls want guys who have one. Everyone would love to be able to take their tops off, on the beach or in front of their partner or next conquest to reveal a hard ripped Six pack. Now, for as long as there has been a fitness industry people have believed that all they have to do is 100s of sit-ups over and over again and they will get the shredded look - Think of Rocky 4, when Stallone is doing hanging sit ups and getting punched in the guts by his trainer. But I m afraid that is all bollox.

3 The abdominal muscles are a bit more complex than that. Yes we have the abs or Rectus Abdominis on the front forming the main part of a Six-pack. Then on the side of that we have the External Oblique's. Then underneath that we have the Internal Oblique's. Then even deeper inside we have the TVA or the Transverse Abdominis. We need to work all these muscles to gain strength in our core so that they help and support each other. That s the best way to build core strength and then reveal your abs, or the ever illusive SIX PACK! We need a bit more resistance to the muscles than just sit ups. Meaning we need heaviness to create a lot of tension on the muscles. Things like leg raises as legs are quite heavy, weighted sit ups & isometric holds like planks and side planks. That way we create heavy tension on the muscles and we can hit them from lots of different angles. Hopefully you are already doing weight training exercises like squats, deadlifts and chin-ups as these moves really help to create a strong core as well. If you don't have a great gym routine that incorporates all these heavy compound lifts already please contact me and I'll give you my 4 week Body Building gym workout!

4 midriff maintenance turbo gym workout The aim of this Intense abdominal workout is to go flat out on each of these 10 exercises for 45 seconds and have a 15 second rest. The total workout is complete in 20 minutes Set Time Exercise Rest 1 45 secs Incline Sit Ups 15 secs 2 45 secs Hanging Leg Raises (Toes To bar) 15 secs 3 45 secs Bicycle Crunches 15 secs 4 45 secs Reverse Crunches 15 secs 5 45 secs Weighted Sit Ups 15 secs 6 45 secs Incline Leg Raises 45 secs 7 45 secs V-Sits 15 secs 8 45 secs Windshield Wipers 15 secs 9 45 secs Double Leg Raise Isometric Hold 15 secs 10 As long as possible Plank 1-4 mins

5 how to do the exercises 1: Incline sit ups Lie back on an incline board set at about 30 degrees Hook your feet under a pad Slowly curl your body upwards to your knees and slowly descend back down 2: Hanging Leg raises (Toes To bar) Grab a pull-up bar with an overhand grip, making sure your arms are completely straight and your feet are off the ground With your legs completely straight the entire time (bend knees if this is too hard), tighten your core and use your abs to raise your feet toward your shoulders Keep going until your toes touch the bar you are holding. (If this is too hard just raise knees and legs to chest) Return to the starting position

6 3: Bicycle Crunches Lie flat on the floor with your lower back pressed to the ground and contract your core muscles With your fingers touching your temples, lift your knees to about a 45-degree angle Slowly, at first, go through a bicycle pedal motion Alternately touching your elbows to the opposite knees as you twist back and forth 4: Reverse Crunches Lie back on the floor Raise your knees and your legs back using your abs then keep raising until your feet are pointing to the sky Then slowly lower both legs down and stretch them out keeping your feet 1 inch off the floor then repeat Never let your feet touch the floor for a real good burn in the abs

7 5: Weighted Sit ups Hook feet under support and lie on back on the floor or a mat with knees bent Hold a weight on your chest Raise torso from floor by bending waist and hips Return until back of shoulders contact with floor or mat 6: Incline Leg Raises Lie down on the inclined sit-up bench in the reverse direction, with your head up, and hold the knee bar with both hands, reaching above your head for it With the knees slightly bent, raise your legs up and then your hips until your feet point to the sky, slowly lower back down again

8 7: V-Sits Lie flat on the floor or mat on your back with your arms extended straight back behind your head and your legs extended also Bend at the waist while raising your legs and arms to meet Lower your arms and legs back to the starting position 8: Windshield Wipers Lie on your back point your legs to the sky Now brace your abs and rotate your legs to one side as far as you can without letting your feet touch the floor Then rotate to the other side & repeat.

9 9: Double Leg Raise isometric hold Sit on the floor or a mat Raise your feet off the floor with straight legs if you can handle it and hands off the floor too, again, if you can handle it Hold for the full set 10: Plank From a press up position bend your elbows and rest on your arms Your body should form a straight line from shoulders through your hips to your ankles Engage your core by pulling your belly towards your spine Hold this position for as long as possible. Now, there are the exercises. You are hitting the gym 4 times a week, doing upper body and lower body weight training exercises, squats, deadlifts, bench presses, chin ups and more. Then we ve just added the Midriff Maintenance Turbo Gym Workout so you are hitting your abdominal muscles harder than anyone else in your gym, guaranteed. So all we have to do now is make sure you re not going to hide all that muscle under the usual layer of fat.

10 So here is a base line nutrition guide you should follow for the 4 week six pack revealing workout plan. Firstly we need to make sure you are in a calorie deficit, meaning you are eating less calories than you are burning. To ensure that you burn off the layer of fat covering that sexy six pack. To do this we can use these targets here: Calories: Type 1: Very Active weight trainer: If you are training hard 4 x per week with nasty heavy weights then you can work out a calorie target like this calories per KG of lean Body mass. If you don't know your lean body mass then use your desired body weight. Type 2: moderately active Cardio trainer: 24 calories per KG of lean Body mass. If you don't know your lean body mass then use your desired body weight. Type 3: Sedentary lifestyle I m sorry but of you are not willing to do some kind of exercise then this Programme is hardly going to help you. So I recommend you become a type 2 active person right away. If you need help with that then drop me an and I will send you my Free home workout body blitz to get started. For FREE. nutrition guide

11 Now you know how many calories you need to be consuming every day, 7 days a week. No cheating at the weekend. At least for 4 weeks, can you manage that? But how do you know how many calories you are actually eating every day? Easy. You use a food diary phone app called myfitnesspal. Download this app onto your phone and start entering everything that goes into your mouth. Set you targets/ goals up to suit you calories needs. Now for the bests of this 4 week we are going to presume that you want to shed as much fat as possible in 4 weeks. So we are going to eliminate starchy and sugary carbs. Meaning no bread, pasta, potatoes, rice, fruit and obviously no junk food, fizzy drinks, sweets and chocolates. Eat a caveman style diet consisting of mainly meat, fish, poultry, eggs, diary and veg that come from above the ground. If you are stuck for recipe ideas just send me an on steve@fitnessflex.co.uk and I will send you some free recipe books, my weekly meal plan and I will send you over a shopping list strategy straight away. If you avoid all the junk and any processed food then you will find it a lot easier to stay inside your calorie targets each day.

12 Steve S top Six-pack supplements Now we have the important stuff in place and in the right order. We can have a look at the final finishing touches to really expose that six pack in the shortest time possible. Use these supplements to bring down inflammation and help with gut health while ensuring that you feed your muscles with enough protein to grow. Magnesium Citrate Magnesium is vital for over 400 chemical reactions in the body and most people are deficient in this. It helps with inflammation and muscle soreness. Omega 3 oil The western world are now high in omega 6 and low in Omega 3. Sadly 6 is proinflammatory while 3 is antiinflammatory so we need to get more into our diets. That is quite hard to do unless you eat grass fed meat every day along side wild fish. Supplementing with O3 is an easy sure way to balance your omega 3 and 6 intake to keep you very healthy. Vitamin D3 Especially in the UK we are all very low in Vitamin D as it come from the Sun. We don't have much of a summer and mostly work in doors for 8 hours a day anyway. Along with exercise Vitamin D is one of the best anti depressants that I know of. L-Glutamine 10 grams of L- Glutamine a day is now known to help heal leaky gut syndrome. If you have had a diet of eating processed food. This could be one of the best supplements that you could start taking. Your Immune system is in your gut. 980% if the energy in the gut comes from the amino acid, Glutamine. Remember: Healthy gut = a healthy body You can find a link with discounts to all these supplements here on my website: Pre workout = Coffee I see a lot of people buying Pre workouts these days. Save your money and enjoy a nice cheap cup of Nescafé that's all the caffeine you need.

13 so just to summarise Lets look at the rules of this gig: 1: Eat the right foods and the right amount of calories for your body 2: Do This Midriff Maintenance Gym Workout 4 times per week around your normal routine 3: Makes sure you are already training heavy weights 3-4 times per week (if you don't have a good workout plan yet then maybe look at our online personal training packages) 4: Use the recommended supplements to help give your body the best possible chance of achieving a six pack I wish you all the best in your conquest to achieving the rock hard set of abs Please let me know if you have nay questions at all and please let us know about your success when you get there. Photos are all welcome. If you would like to discuss anything at all about our services then just get in touch. * Bootcamps * Boxcamps * Personal Training * Online Personal Training * Workout programmes * Meal Plans Recipe books Web: Steve@fitnessflex.co.uk