Remember to consult your doctor before starting any diet or exercise plan.
5 THINGS YOU NEED TO START DOING NOW TO HELP YOU GET SHREDDED ABS
Summer is winding down quickly, and whether it’s one more trip the beach or an upcoming vacation, you’ve only got a few weeks to take care of business before it’s too late. The best thing about this list is you don’t have to re-invent the wheel and scrap your current program. With a few minor adjustments in volume to your current program in order to prevent overtraining, you can add these key “must-dos” without any disruption.
1. Be Consistent
Being consistent, above all, is the real key to hitting your weight loss goals. The best workout or best supplement, regardless of the coach who designed it or the science behind it, is useless without consistency. If you want results, you need to be consistent every day with your diet, your training routine and your supplementation. Skipping workouts, drinking alcohol and engaging in high-stress activities will not help you reach your goal. Put your focus into getting as lean as possible, and you’ll be rewarded!
2. Start Working Movements Instead of Muscles
Let’s face it. Concentrating on curls, triceps kickbacks, delt raises, shrugs and leg extensions is not going to get you the body you’re after. The goal with your training, if you’re looking to elicit the best weight loss possible, is to perform the majority of your exercises with the spine loaded and the legs engaged to some degree. This is often referred to as “metabolic training,” and it can help you improve your cardiovascular capacity while helping you keep your hard-earned muscle as you lean out.
Metabolic workouts combine exercises that engage different muscle groups, or use different movement patterns with very little rest between sets. Perform 2 exercises per superset, with 2 or 3 sets of each superset (about 30 to 45 seconds rest between supersets), and shoot for 10 to 15 reps at 40 to 60% of your 1RM.
Sample Metabolic Training Exercises
- Hang Clean & Press
- Push Press
- High Pull
- Jump Squats with Dumbbells
- Jump Lunges with Dumbbells
- Bench Press
Kettlebells are one of the most useful tools in the gym for improving core and posterior chain strength, as well as aiding metabolic conditioning; The kettlebell swing, especially, is one of the most effective ballistic kettlebell movements. Lifting a challenging weight with an elevated heart rate for a period of time is the essence of the kettlebell swing. Not only are you forcing your muscles to work hard, but you’re also creating an environment in your body that will promote weight loss.
A 2010 study performed by Farrar et al. at Truman State University showed that the 12-minute “Man-Maker” drill imparted a greater challenge to the cardiorespiratory system than has been shown with traditional circuit weight training. For fast results, add the “Man-Maker” drill to your daily routine. It only requires you to perform one exercise – a 2-handed kettlebell swing with a 16kg kettlebell for 12 minutes for as many swings as possible. Work at your own pace and rest as needed – however, you should aim to complete a minimum of 75 swings in 12 minutes on your first try, so keep the tempo up and attack this exercise. You can adjust the weight of the kettlebell to increase the difficulty of the challenge, but remember that form is more important than the weight of the kettlebell if you’re just starting out. Post your performances on our Facebook page!
Bodybuilders in the past have generally shied away from sprinting and running altogether, believing the myth that running will eat up their hard-earned muscle. The truth is that sprinting, not jogging – but actually hauling ass and running as fast as you can – can boost your conditioning, increase endurance and power, and help you drop weight.
Some of the benefits of sprinting include:
- Increase in leg strength
- Increase in coordination
- Increase in bone integrity
- Prevention of injuries
The most common method of adding sprints to your weight training routine is to sprint for a specific period of time or distance, then work at a low intensity or rest to recover and repeat. Try adding 8 to 10 sprints of 20 seconds at maximal effort 3 times a week. Between each sprint, you should be aiming to rest for only 30 to 60 seconds. When starting out with sprints, remember that your body needs time to adjust to this type of intensity. Start out by stretching and doing a little jogging, then work up to moderate-effort sprints. After completing moderate-effort sprints for your first few sessions, you can start doing maximal-effort sprints.
If you really want to change things up, try hill sprints and shuttle runs. Hill sprints provide more load, while shuttle runs are more exciting and provide the added benefit of training your body to efficiently change direction with speed and power.
5. Get on Hydroxycut SX-7 Black Onyx
No one single thing is going to get you shredded. It’s all about doing numerous things and being consistent with them. However, one of these keys is Hydroxycut SX-7 Black Onyx. Just look at the science. Subjects taking 200mg of premium green coffee standardized to 45% chlorogenic acids found in Hydroxycut® SX-7™ lost 10.95 lbs. in 60 days with a low-calorie diet. In another study, subjects taking the same key ingredient lost 3.7 lbs. in 8 weeks with a calorie-reduced diet and moderate exercise.
From a sensory standpoint, the energy and overall sensory experience from using Hydroxycut® SX-7™ is unparalleled, as it includes a combination of key sensory ingredients you won’t find in any other thermogenic. These ingredients become key on those days when your energy is low and the couch is looking a lot better than the gym.
There you have it. Five things you should to start doing now to help you lose weight and show off those abs before the leaves start to fall – and the best thing about them is you can add them to your current program.