Get Tight and Lean - Your Guide to Ripped Abs by Christian Graham NSCA-CPT
Get Tight and Lean – Your Guide to Ripped Abs
Summer is over and you think there is time to relax. Wrong! Now is the time to preserve whatever midsection you do have and chisel away that layer of fat covering your abdominals. Winter Vacation anyone?! Re-focus, re-group, and re-introduce these sure fire tips to get the ripped mid-section you have always dreamed of.
The Plan
Body 60 Nutritionals fitness model and Los Angeles based celebrity trainer Steve Heinzer, follows this routine to keep his razor cuts sharp and defined. P.S. He is the guy with the rock hard sculpted abs on our homepage.
Diet and Nutrition – Needs Laser Beam Focus!
There is no room for error when it comes to your diet and nutrition plan. Get your internal fire burning by eating 5-6 small meals per day every 2-3 hours. This will help boost your metabolism and melt body fat even when you are not in the gym.
Whole Foods
If you are not doing this already, start by introducing fresh organic whole foods to your diet. Integrate lean meat, complex carbohydrates and healthy fats such as flax seed oil. (BodyOne-Lean contains flax, and other natural fat burners so you may not need to if your using our premium nutrition shake) to your major meals. And Remember, “No Junking”. There is no room, for that McDonalds hamburger or New York Style slice of pizza in this routine. JUST DON’T DO IT!
Body360 Supplements
Incorporate Body360 Nutritionals, BodyOne-Lean Meal replacement shake in place of your snacks meals. Not only are our shakes nutritionally sound, but they contain all the nutrients you need to blast through your routine ROCK SOLID with the added bonus of our post recovery amino acid matrix and rapidly digesting protein blend for hard core muscle building.
The Workout
Big Multiple Joint Movements
It is extremely important to strength train your entire body including your chest, shoulders, legs, and arms specifically and or independently. These groups can be worked either in split routines specific to each muscle group over four to five days or by doing full body strength routines 3 days per week every other day. Although exercises like squats, and presses do not incorporate spinal flexion (the joint movement completed when doing crunches) they do recruit the muscles deep with-in your core for stability. Russian kettlebell routines are some of the best routines to follow for engaging these deep stabilizing muscle groups that support your spine. See our fitness tips section for the history of kettlebells and an amazing Core Blasting routine.
Get Abs Specific
Your abdominals are like any other muscle group in your body. They need time to rest, recover and repair. Performing each of the abdominal exercises below every third day is optimal.
The Fun Part. The Routine:
Complete 5 sets of 25 repetitions for each exercise listed below:
Abdominals
Stability Ball Crunches
Hanging Leg Raises or Floor Leg Raises
Russian Twists with a Medicine Ball
Oblique Crunches
Lower Back
Back Hyperextension
Superman
Cardio – Do it!
Do you feel like your cardio bike sessions are leading you down a never ending road? Cardiovascular work does not always have to mean countless hours on the bike grinding away at your mind, body and soul. We strongly recommend you adopt the philosophy quality over quantity. Purchase a heart rate monitor at (www.polarusa.com) and push a little harder for a lot less time by keeping your heart rate 65% and above. Also incorporate some form of interval training to this routine. This tip alone will help you to maximize time in the gym and produce results far beyond what you imagined.
Cardio Prescription
Complete interval style cardio sessions 4-5 times per week 30 minutes per session.
Please consult your physician before beginning any nutritional supplementation program, strength or cardiovascular routine.
