(Author’s Note: Yeah i know i said I would come back with the conjugated periodization explanation. Couldn’t find a good one. Still Looking. The top 10 physiques in sports though will be at the end of this.)
For most of the TSF readers that’s what your motivation for working out would be. For most people it’s what their motivation for working out is. To have those Bruce Lee Abs, or those LL Cool J abs. It’s what people go there to do. But how often do you have a clue what you’re doing? Or are you just doing what you heard was a good idea? Well, today, I can help with this.
Abs, especially those hard ones that look like bricks packed next to and top of each other, are not easy things to get. But if you’re willing to pay the cost to be the boss you can do it. And by summertime……. since it’s friggin’ November right now…… you will, if you remembered to re-read my squatting article, be ready for beach weather.
Now then to the business of your exercises.
First: Crunches. Floyd Mayweather, who does have a world-class six-pack, swears by this regimen. 500 crunches a day. A DAY. 250 in one sitting, quick break, than the other 250. While I don’t recommend repping out like Floyd does….. you can do what I do. Knock out crunches at work. Simply sit in your chair, and push your upper body down towards your knees. Hold for a count of one and then come back up. Important bit of info: Don’t make noise doing this. Not every office is as fond of their coworkers knocking out crunches on office time.
After knocking out the crunches do hanging leg raises. There is a leg raise apparatus at every gym.
Follow these detailed instructions:
1. Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
2. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
3. Go back slowly to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.
The last exercise up is Russian twists. This has to be done at home, or at your local gym. Take a weight plate or a medicine ball, anything that you can hold tightly that is heavy. grip it in your hands and then twist to the left. Much like crunches hold that twist for a count. when you are finished come back and do the same side again. Once done with the left side switch directions and go to the right. Do this for sets of 20.
The last thing is Cardio. Do a ton of it. If you live near a gym make the treadmill hate you, or the bike, or the step-mill. Whatever you like doing do it.
Now then…diet I can’t help you with. But i would say this: drink plenty of water, eat lots of green vegetables, and keep away from saturated fats. Other than that…try the Mediterranean diet.
There. I have been helpful…I hope. But the big question: do you want to read my list of the top 10 physiques in sports? if you do…say so in the comments and I’ll get on it.