When you train your chest, your back, your arms, your legs, and everything else, for that matter, you use weights to properly develop the muscle targeted. But when it comes to abs, many people ditch the weights and go crazy doing countless numbers of crunches.
Start doing loaded abdominal work. You’ll feel a dramatic difference in the stimulus.
Manipulations in your nutrient intake are the main factor in getting cut up, and how you do it doesn’t matter. If your daily caloric expenditure exceeds your daily caloric intake on a consistent basis, you will lose fat and get more cut.
Aerobic exercise is generally meant to improve cardiovascular efficiency, but if you do it long enough, you will burn up calories and in the long run drop the fat. However, weightlifting can do the same thing, only better. Studies have shown that the body burns far more efficiently if exercise is performed at a moderate pace for periods longer than 20 minutes. (It generally takes that long for the glucose in the bloodstream to be ‘burned up’, causing the body to dip into glycogen reserves for its energy) Once the glycogen reserves are used up, the body must metabolize fatty acids for energy. That equate to lost bodyfat.
Athletes who performed band pull ups had a much greater increase in pull up strength and power compared to those who performed standard pull ups on a study by National Strength and Conditioning Association in 2004.
Ithaca College (Ithaca, New York) researchers found that athletes combining bands with pull ups, bench and squats increased strength by twice more than those using traditional free weights and also had an increase in muscle mass more than the athletes who only used free weights.
low reps (1 – 5), the adaptations that make you stronger are mostly neurological: You develop an increased ability to recruit more muscle fibers, you stimulate the higher threshold fibers that are not activated with high rep, low weight sets, you decrease neuromuscular inhibition, and there is increased coordination between the muscle groups. However, with low reps, the hypertrophy (size increase) of the muscle fibers is minimal.
In other words, reps under 6 make you stronger, but they don’t necessarily make you bigger because the strength gains come from adaptations in the nervous system – the muscle fibers and other muscle cell structures do not hypertrophy (enlarge). This explains why certain athletes, powerlifters and Olympic lifters can be wicked strong but they don’t look as strong as they are.
When you train with medium reps (6-12) the adaptations are more metabolic and cellular and only moderately neurological. This is why 6-12 reps is the range most often recommended for bodybuilding and hypertrophy. You get bigger and stronger in this rep range, but your strength gains are not maximal. This explains why some bodybuilders look stronger than they are (and why they are often the brunt of jokes made by powerlifters and weight lifters; i.e. “big, weak, slow, useless muscles”, ha ha).
Workout Developed by: Bruno Jukic
From 2006 to Present
This exercise will increase your anaerobic fitness and your leg power. Position your hands at shoulder level and your feet hip width apart. Keep your weight on your heels, push your hips back and bend your knees to descend into a deep squat position. Extend your legs and jump into the air. Land on the balls of your feet, bend your knees, lower your arms and descend into another rep.
Band Bear Crawls:
Bear crawls work your upper body, lower body and core. By adding a resistance band, bear crawls become a high intensity anaerobic conditioning exercise. Attach the band to a hip-high anchor and around your waist. With your back to the anchor, place your hands on the floor so you are on all fours. Keep your butt above your shoulders to maximize the involvement of your legs. Use your arms and legs to power you forward as far as the resistance band will allow. When your forwards progress is halted, shuffle backwards and return to the start position. Repeat for the desired time period or number of repetitions.
Band sprints will develop anaerobic fitness and leg power. Attach your resistance band to a hip-high anchor and then around your waist. Stand with your back to the anchor point. Sprint forwards against the tension of the band until your forward momentum is halted. Shuffle back to your starting position and repeat. Make sure you use your arms as well as your legs to drive you forwards. You can also perform this exercise by moving backwards or sideways to affect different leg muscles. Backwards will emphasize your quadriceps on the front of your thigh and sideways will target your inner and outer thighs. All variations can be performed for time, such as 30 seconds, or for a specified repetition count.
Is a TOTAL body ‘lift,’ however your legs and back will carry most of the burden. There are a lot of stabilizer muscles and core work that, without, make this activity extremely difficult.
Resistance bands serve a wide variety of purposes and allow athletes to work on flexibility, strength and sport specific movements. In boxing or martial arts, the bands allow you to work on your specific punches, but instead of punching against air, the bands provide resistance, which leads to increased strength and power. You can easily reap the benefits of faster and more powerful punches by incorporating band training into your workout.
What you need to do:
Attach the resistance band or bands to a fence or sturdy post. The band should be in line with the direction of your punch. That means that it should be about shoulder-height and you should have room in front of you to punch straight ahead or to the side.
The ab wheel can produce excellent results. It trains not only the abdominal muscles but the entire core, including the lower back, latisimus and gluteal muscles. Arm and leg muscles also come into play to create a total body workout.
More challenging exercises can be performed using the ab wheel. The rollout can be done standing on your feet rather than kneeling. Other exercises can be executed with ab wheel strapped to your feet. For example, assume a push-up position, and then push and pull your legs forward and back, rolling on the ab wheel. In this same push-up position you can raise your hips in the air, rolling the ab wheel toward you to form a pike position. Lying on your back, you also can lift your hips off of the floor and roll the ab wheel with your legs.
Level of Difficulty
While the ab wheel is a simple device, it is quite challenging on the body. At first you may not be able to roll out very far. It is a good idea to limit your ab wheel workout to 10 reps for the first few days. Your endurance will build up over time, and you will be able to roll out farther and complete more repetitions.
I can’t stress how HUGE this is. Whether weight loss or gaining muscle, diet and what you eat is the biggest part of the equation. I don’t care how advanced and special your workouts are, if your nutrition stinks then you will most likely get little results. This is not discounting the importance of working out either, as that is key too to help stimulate muscle growth and keep your metabolism strong in the process.
But a simple workout with enough resistance/volume 3x/wk and dialed in nutrition will give phenomenal results. Too many just workout to use that as an excuse not to do the hard stuff, as in eat right the rest of the time.
Abs are Made in the Kitchen
Most people think doing some ab exercises at the end of your workout for 30min and that will be enough stimulation, but without proper focus on diet/nutrition you will never see those abs in the first place.
“We all have a six pack, we just have to get rid of the fat covering it up.”
BFIT Diet plan: $150
I Consult and approve with doctors, physiotherapists, dietitians and other allied health professionals to create health and fitness programs for all my clients.