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June 15, 2011

Rant and Tip for June 15, 2011



Good morning, how about talking about 6 pack abs. I am going to let you in on the big secret, it takes diet and exercise to get them. LOL Some secret. A common sense approach involving exercise and nutrition is all that is required to get ripped, washboard abs. Just a warning though, there is nothing fast about losing weight and getting ripped, it's simple but takes time and dedication. You will need to start some basic core exercises including crunches and planks and also cardio about 30 minutes a day. Good cardio is anything that elevates your heart rate to 70%-85% of your maximum for at least 20 minutes: This chart shows you a guideline you can follow based on your age. Remember to always check with your physician before starting any exercise program.

Age 75% 85% Max Heart Rate

20 150 BPM 170 BPM 200 BPM

30 142 BPM 161 BPM 190 BPM

40 135 BPM 153 BPM 180 BPM

50 127 BPM 144 BPM 170 BPM

60 120 BPM 136 BPM 160 BPM

70 113 BPM 127 BPM 150 BPM



Now lets talk about your diet, this is the big change believe it or not. It is 80% percent of the equation. Maybe more! As you are aware I follow an Atkins approach to my diet. Have for 2 years now. It works for me I eat all the foods I enjoy healthy fats and plenty of vegetables. I love my veggies and a salad with blue cheese dressing is just delicious.

You cannot spot reduce fat. That is why the ab machines and stomach wraps do not work. Yeah the stomach neoprene wraps will increase core temp and you will burn a few more calories just to get cooled off, but it does not really spot reduce. Most people fail to achieve their weight loss goals not because they eat too much but because they don't eat enough! They starve themselves then end up going on a food binge! If you are hungry then you are doing something very wrong. It is the foods you eat that make the difference. 6 small meals a day will keep your metabolism cranked and you will lose the weight. I said small meal people. If you caloric allowance is 1800 then that is 300 cals per meal. This will keep you from feeling stuffed and fueled all day with out being hungry.

Have a great workout!

Tip of the day:

Your core can be worked everyday. The abs are amazing muscles in that they recover quickly and crunches and planks nightly will work them nicely. So hit the abs nightly folks and when the fat is gone the abs will be there.







3 comments:

  1. I love you Jim, but I have to disagree with working the abs every day. When I'm on track (ahem), I like to work them 3 days a week. I figure they're like every other muscle, and all muscles need recovery, right? So abs need to recover, too. Thoughts?

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  2. Ame I use to think the same thing until recently. I do weighted core once a week. However after talking to a group fo trainers they informed me non weighted crunches and planks are good for the body.

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  3. So I know how to get the abs, how about how to get rid of that band of fat around the lower belly just above my pants waist. Crunches don't seem to help that nor does any other exercise I try. It's all about wearing the right shirt to give the illusion it's not there. Tight at the top, more lose at the bottom. LOL

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