I Want Six Pack Abs

Hey everyone and welcome back to the road to 6 pack abs challenge.  We are into week 7 and moving right along.  Hopefully you are keeping up with the workouts and getting them in 6 to 7 days a week.  We are going to continue to up the intensity and up the challenge in the workout exercises for this week.

Lets get a recap on nutrition.  Keep these in mind when plotting out your meals and what you consume.

1.  Try and eat 5 to 6 meals a day and eat every 2.5 to 3 hours.

2.  Consume as much water as you can, ideally 80 to 100 ounces.

3.  Watch out and be aware of additional liquid calories from alcohol, juice and soda’s.

4.  Try and lower your stout intake as much as possible.

5.  Supplement with protein, amino acids, OMEGA 3 fatty acids to help your diet stay clean.

Now on to the exercises.  Remember to keep the intensity up and take as few breaks as possible.  Remember to do these exercises in a slow and controlled manner, always keeping tension on the abdominal region.  Now lets get into it!

12 Weeks to 6 Pack Abs Workout Challenge – Week 7 Exercises

Exercise 1:  Tubing Forklifts

2 Sets of 12 to 15 Reps

Exercise 2:  DB Punch & Crunch

2 Sets of 12 to 15 Reps

Exercise 3:  Physioball Wall Crunch

2 Sets of 21 Reps

Exercise 4:  Rolling Jackknifes

2 Sets of 15 on Each Leg

Exercise 5:  Sleeping Bat Crunches

2 Sets of 10 to 12 Reps

As you can see, this is a plotted workout and nutritional program for your abdominal.  If you train to the workouts presented in this run as well as follow the nutritional advice and keep your diet clean, you are soon going to see your abs and get that ripped, toned, 6 pack you always wanted.  Don’t limit yourself to just proper abdominal schooling.  Remember that there are ultimate workout and nutritional programs out there that can train your entire body to get you in the best shape of your life and get you that ripped, toned, athletic healthy body!

Hi everyone and welcome back to week 4′s installement of the 2010 road map to 6 pack abs workout challenge!

This week I want you to really slow it down.  What I mean by is that I want you to slow the pace down for each rep that you do and really focus on contracting the abdominal muscles and keeping tension on them.  Achieving 6 pack abs is about the quantity of exercise movements you do but rather on the quality, so for this week and all weeks going forward, I want you to really slow it down and focus on the quality of each rep that you do.

Hopefully you are remaining consistent with your ab workouts and are getting them in everyday.  Remember that consistency is the key to unlocking your success, and really, because the workouts only take 10 to 15 summary to complete, you shouldn’t have much of an issue getting them in and getting them done.

Don’t forget about your diet either.  You want to make sure you are eating healthy foods that are low in stout and make sure that you are drinks 80 to 100 ounces of water a day (2.5 to 3 liters).  Also, you are going to want focus on eating foods with complexe carbohydrates like brown rice, potatoes, whole grain bread, whole grain pasta etc.

Now without further adue, lets jump right into the exercises!

12 Weeks to 6 Pack Abs Workout Challenge – Week 4 Exercises

Ab Exercise 1:  Hanging Windshield Wipers

2 Sets & 10 Reps per Set

Ab Exercise 2:  Tubing Punch & Crunch

2 Sets & 12 Reps per Side

Ab Exercise 3:  V-Up Slow Twist

2 Sets & 10 to 12 Reps per Set

Ab Exercise 4:  Medicine Ball “21″

2 Sets & 21 Reps per Set

Ab Exercise 5:  Rolling Planks

2 Sets & 12 Complete Rolls per Set

Remember to do each rep in a slow controled fashion and to complete and go through the exercises with as few breaks as possible.  This is called circuit schooling and is the most effective way to build a leaner, fitter, more athletic body as works out your muscles and builds your strong endurance all at the same time.  Its like weight schooling and cardio combined into one and is a schooling principle used by many top athletes and celebrities who just don’t have the time to spend hours in the gym.

Effective circuit schooling programs can be completed in as small as 20 summary and if plotted correctly, can be far more effective than spending hours in the gym.  The most effective circuit schooling programs are typically plotted out over several weeks and typically include a nutritional plot.  Circuit schooling workouts combined with a healthy nutritional diet are the most effective and well-organized way to get a lean, ripped and strong body.  Not only will it help you look better but you will also be significantly more athletic the next time you are playing sports with your friends!

Hi everboday and welcome back to the road to 6 pack abs workout challenge for week 5!  I want to congradulate you all on making it this far.  Your commitment to this ab workout challenge is commendable and very impressive so keep up the excellent work as we are getting closer to week 6 and the half way point of this challenge.

Hopefully you are getting these ab workouts in at least 6 times a week.  They only take 10 summary so I hope you are being consistent because like I have said before, that is the way to results!  If you have followed the program this far and have cleaned up your diet, you should be starting to see some results.  These would include starting to see your top abs, as well as your close fitting better and your energy increasing.

For week 5, we are going to step it up a notch.  The exercises are going to be a small harder but the harder they are, the more results you are going to get so try them out and keep doing them.  Be consistent and you will see that the exercises will become simpler!  Now lets get to them!

12 Weeks to 6 Pack Abs Workout Challenge – Week 5 Exercises

Ab Exercise 1:  Medicine Ball Plank Switches

2 Sets of 12 Switches Each Side

Ab Exercise 2:  Medicine Ball Cross Knee Tuck

2 Sets of 10 Each Side

Ab Exercise 3:  Figure 8′s

2 Sets of 8 to 10

Ab Exercise 4:  Tubing Russian Twists

2 Sets of 12 Each Leg

Ab Exercise 5:  Physio Ball Running Man

2 Sets of 12 Each Leg

Hopefully these exercises won’t be too hard for you and you will be able to do them.  I am sure that if you are dedicated to the program thus far that you should have no distress.

Lets talk a small about diet.  Your diet is very key to your success in this program.  As recommended a couple weeks ago, hopefully you have been to clean up your diet, stay away from sugary fatty foods and are starting to see results from it.  If you are having distress and find yourself still not eating all entirely well then it is now that you need to make a commitment to eating better if you want to succeed in this program.  Its not going to be simple but try and stay away from unhealthy foods for the next 3 to 4 weeks.  You will see that as time goes on, the cravings will significantly decrease and your results going towards 6 pack abs will significantly increase, giving you all the motivation in the world to stick to a healthy diet.

In terms of meals, I recommend you eat 5 healthy meals a day.  That means that in a given week, you should eat 35 meals.  To give you some flexibility, try and make sure 30 of those meals are healthy.  This foliage you with 5 meals to play around with and cheat a small on your diet.

Back to your schooling now.  Remember to be consistent with your schooling and to perform the exercises in a slow controled fashion.  Make sure you are doing circuit schooling and moving through the exercises taking as few breaks as possible.  Circuit schooling workouts and a excellent diet are the key to achieving a ripped, lean, athletic and strong body!