May 15th, 2013 Milan
This is exactly happening to me. I am fitter, stronger, leaner and I feel way better than I was in my early twenties. I am almost 37 now. And I was a performance machine that time. I was competitively racing on international level in rowing.
Rowing being one of the hardest physical sports out there on competitive level, I trained and trained and trained physically every day – weights, running, erging, morning, evening, intervals, brutal winter physical preparation and this roller coaster wasn’t stopping.
So why am I stronger, fitter, leaner with way more energy levels now 17 years later? Two reasons.
1. Diet
My diet was horrible that time. It makes me sick to even think about it. Sweets, candy bars, sodas, breads, huge amount of pasta, sugar everywhere, processed foods, cinnamon rolls, baked goods. After all, this was recommended by coaches and it kind of was a common sense that time. And we all believed it. Yes, sugar is the best source of energy, they would say. Sure, you should have some protein, but make sure you eat lots of carb and sugar. You are performance athlete! You need energy!
Seventeen years later, I don’t eat any sugary and baked crap. My body biochemistry works as it should. My time running a mile or swimming 100 free is better than it was ever before (just few not as important examples).
2. Rest and physical load ballance
It was a macho time, big time! I remember our practices were hard every day. We were pushing our bodies to the limit every day. And whoever couldn’t make it was considered weak. You were supposed to push through, even if your body was telling you to stop and rest. You can feel it, if your body wants you to slow down. Well, that feeling had to be ignored in our physical preparation. That was the way of an athlete in our group.
17 years later, I work out maybe 30 min. – 1 hour every day. I make sure I have easy workouts too, very easy. And when I feel tired I take 3 days off and don’t do anything physically at all. Or I just do something fun like play tennis or go surfing. And than I take another 3 days off from exercise.
I am way stronger than I was in my twenties. I can do more pull ups, more push ups, I am faster, my endurance is better, I have better memory, my overall mental performance is higher, I never get tired in my days.
Rest/load balance without sugar and crappy diet will change your life. I thing you should give that kind of lifestyle a good spanking try!
You have to listen to your body. If its telling you to slow down, slow down. Don’t push it everyday. Exercise works only when it’s balanced with physical rest. Your body needs time to rebuild itself, to recover.
This however doesn’t mean, you should rest all the time. When it’s time and your body is ready and recovered, it’s time to push it to its limits again.
Be your own intelligent coach
Intelligent coach watches his performers very closely and with very intelligent and sensitive eye. She is constantly looking and searching for signs of overtraining and acts accordingly. Intelligent coach knows that often less is more.
I want you too, to watch yourself closely. Are you tired today? Did you work out hard yesterday? Do you feel guilty, because you will miss your workout. What would intelligent coach tell you? Take a rest buddy and give yourself an easy day. And you’ll be ready to push hard soon again.
If you want to be fitter, leaner, stronger and feel better many year after your twenties, give these two a try. Avoid sweet and processed stuff and give your body enough rest after your workouts. Your life will change to the better forever. You already paid your dues in your twenties. I did! But now I know a holly grail of perfect performance. And so do you.
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May 13th, 2013 Milan
Six pack abs diet
Diet is crucially important if you want some day to look on your belly and see and show off your incredible shape with six pack abs clearly visible, preferably on some Costa Rican beach while surfing. And all those people enviably staring at it! Wouldn’t that be fantastic?! In short, for that to happen, you need to incorporate six pack abs way of eating.
You need to look very closely at your diet. The stuff you eat every day. For six pack abs to come out, you need to show some discipline. Yes, admirable fit abs on hot Costa Rican beach don’t come free. Othervise everybody would have them there. Instead of that, you see big bellied guys walking on that beach. But occasionally once in the while six pack abs go around. And the person who caries it, figured out a way to stay disciplined and closely watches what he puts into his mouth. It can be learned by anybody.
The great thing about six pack abs diet is, that it’s achievable. And it is achievable even if you are a very busy person. I will get into the details little later. Healthy, six pack abs supportive diet doesn’t have to be time consuming. And it also doesn’t have to be disgusting. Between you and great, fast, healthy, nutritious diet lie only few simple steps to follow. And I am going to share these steps with you now.
Eliminate sugar in your diet
This one is huge. This step is without any questions the most important step in this six pack abs series. Sugar is a true six pack abs killer. It is even bigger killer than sedentary lifestyle. Sugar is the number one reason we don’t have more people on this planet with six pack ripped abs. Sugar is your worst enemy! Period!
I hate sugar. I used to love it. I was truly addicted to it, but not anymore. I can’t stand it anymore. I can feel when I eat something sweet, that that sugar washing my arteries is not only killing my six pack, it’s killing my health too. Sugar, I repeat that again to you, is your worst enemy. Don’t forget that. If I were you, I would write it on a big paper with big letters and stick it on your bathroom door. One from inside and one from outside.
So how do you go about eliminating sugar from your diet? If you are right now at the stage, that you can’t imagine your life without cookies, chocolate, juices and maybe occasional soda pop, don’t despair. I have been there. You will most likely not be able to eliminate it fast. There are some, I call them ambitious driven animals, that will be able to quit sugar cold turkey. They are rare, but they are out there. If you are one of them, congratulations! But, if you are not, don’t despair. There is a way to do it. Slowly over time start eliminating:
Sugar elimination steps
Start with drinks: eliminate, sweetened soda, fruit juices, stop putting sugar Into your coffee and don’t buy any sweet milkshakes or frapuchinos. Start drinking only water, unsweetened freshly brewed teas, unsweetened coffee. Plain water with 1/2 squeezed fresh lemon in it or lime is the option I like the best. Give it a shot. You and your six pack abs will love it!
Than follow with replacing deserts for fresh fruits.
After that eliminate all candy, chocolates, cookies and other sweet crap.
The last step will be to eliminate or replace stuff like ketchup, mustard, mayonnaise, BBQ sauce for sugar free versions, or not eating them at all. Yes all these seemingly harmless stuff contain a lot of sugar.
This is a process and it is not an easy process. Don’t be too hard on yourself. But, let me tell you how incredibly rewarding this one single step of eliminating sugar in your diet will be. Not only you’ll make a huge, huge step toward your own six pack abs, you will feel incredible surge in energy, calmness and performance.
Your skin will get clear. No more pimples (yes, they are a product of sugary diet). Your heart will be very happy and other organs too. They suffer by being washed by sugary blood that causes chronic inflammation, caused by too much of insulin. You will become incredibly healthy and chances that you’ll live to 100 will become very high. I know, that you don’t really care about that, it just slipped out of my mouth. Of course six pack abs is what we all care about. It’s for you to take it. Just remember, sugar is your worst enemy!
Minimize flour in your diet
Flour is another enemy for six pack abs shining on the beach. You don’t have to completely eliminate it. Occasional delicious Italian pasta dish or pizza is fine. But make it a rear occasion.
Flour is a processed food. It’s an empty carbohydrate. Yes, even the whole grain flour is. I am not a big fan of neither of them. Your body brakes flour into a glycogen and when it is not used by muscles, it’s stored as fat on your waistline.
If you are already skinny, but your six pack abs are still not visible, than you really have to try to eliminate as much flour as you can from your diet. The insulin release that flour promotes diminishes your chances of getting rid of that extra fat around your waist. For that fat to burn away, you need to deprive your body of carbohydrates. Remember this: you can’t exercise yourself out of a poor diet. I don’t care how much you move, if you eat crappy diet, you will never have six pack abs.
Flour is the empty carbohydrate source. Eliminate it from your diet now! Things that contain flour:
All kinds of breads, bagels, sandwich rolls, even those claiming being the whole grain. Whole grain is bad too!
Pasta, macaroni, ravioli, organic whole grain included.
Baked goods, croissants, pastry, pizzas, hot pockets and all the packaged stuff, muffins, Danishes and other baked crap.
Caned soups, and luncheons and other packaged garbage foods. All going to garbage today!
Stay away from eating these otherwise very addictive food flour choices. Its not going to be easy, but I know you can do it. I was a bread and butter guy before. (Nothing wrong with butter). I would eat bread with almost every meal. I used to binge on poppy seed muffins every morning and I could eat the whole pizza in one seating.
At the same time, I was frequently tired, I was gaining weight, I could tell the spare tyre is really growing around my waist. And then I decided to give it a try. The zone diet book from Berry Sears convinced me. And as soon as I cut all the bad carbohydrate choices I started feeling fantastic, energized, my memory and physical performance increased. I could see my extra fat disappear until I was really able to label my six pack abs as really ripped six pack abs. And I never turned back. And I want you to find this holly grail of eating and feeling fantastic and energized, with naturally lean body too. It’s life changing habit.
171 rule
What is 171 rule? It’s among other very important things my favorite six pack abs number. The connection to six pack abs and 171 is the amount of carbohydrate in grams you can consume daily. Yes, I want you to start counting your carbohydrate consumption. It is that important. But, I also have a trick you can use, so you don’t have to count your carbohydrate intake.
What is the trick?
The trick is, and I already mentioned that before, that you’ll eat only vegetables and fruits as your source of carbohydrates. If you really only stick to this rule, you’ll hardly go beyond 171 grams of carbs per day. And if you happen to overcome it, it will be fine with me and your six pack abs too. I really, really want you to eat more vegetables and fruits. Go crazy with those. Eat huge amounts of them. It’s ok for you six pack abs.
There still is such a think as vegetable or fruit that are less favorable and there is of course highly favorable stuff. So, here I am going to tell you not to eat very often:
Bananas, Potatoes, Carrots
These, mainly harmless kinds of fruit and vegetables are naturally higher in sugar. And if you want to speed up on your road to six pack abs you need to stay away from too much of these stuff. I simply don’t want you to eat 2 pounds of bananas or think that you can eat French fries in your fast food joint. Fries are potatoes after all. But they are very bad for six pack abs and health.
Now, let me recommend few that I want you to favor before the others. They are:
Best six pack abs carbohydrates you can go crazy eating
Green leafy vegetables – kale, turnip leaf, mustard greens, spinach, arugula, dandelion leaf and others
Cruciferous vegetables – kale, cabbage, Brussels sprouts
Fresh plums, peaches, apricots, apples, pears, berries, peaches,
Avocados, olives, artichokes.
These kinds of fruits and vegetables are naturally low in sugar and they are also very bulky, and of course delicious. Fresh is the way to go. And maybe you can steam it too. If you mainly stick to these, you can eat a huge amount of each of them and you’ll barely go beyond 150 grams of carbohydrates per day.
The 171 rule is one of the most powerful rules. And I want you to take it very seriously and follow it religiously. With maybe occasional piece of desert. Very occasional!
If you manage to hold this rule, your six pack abs will be there and visible, where they are supposed to be and where you really want them soon. I guarantee you that. But for that, you need to be really honest with yourself. How did you do with 171 today?
Processed porn foods
Another huge step toward your own six pack flat, beautifully chiseled abs is to eliminate processed foods. All processed foods! That means all baked goods, bagels, French breads, pizzas, packaged meals, processed meats like sausages, head cheeses, frankfurters, hot dogs, energy bars. Processed foods, even though some of them say, that they are good for your health are the big enemy for our six pack abs and our general health.
Stay away from everything that comes wrapped in package straight from some factory. It’s certainly full of transfats, all kinds of weird sweeteners, MSG, chemical flawor enhances, yak!
What’s wrong with power bar?
Isn’t power bar supposed to be good for me? It says, it will give me power. If you think like this and lots of people do, you need to change your thinking. One acquaintance of mine drinks certain tea, that say with big letters on it – FAT BURNING TEA. And she strongly believes that. But of course, there is no such a thing as fat burning tea. You don’t burn fat by drinking tea. How easy it would be to just drink a tea to burn fat! Fat people would drink it and loose weight at the same time. So if anything else is added to this fat burning tea, it is some kind of chemically extracted vitamin or extra caffeine or something else. That would qualify this tea as a dangerous processed food anyway.
Power bars on the other hand, even though claiming they will give you power contain huge amount of empty calories, sugars and carbohydrates, that will actually make you crush half way through your intensive workout. I had few occasions, when my client couldn’t finish the workout, just because she ate a piece of or whole energy bar of some sort. Power bars and I am confident to say all energy and granola bars will take your power away and not give it to you, like they are claiming. Don’t eat these processed foods. That’s what they really are.
Processed foods are six pack abs enemy. Instead, eat foods you can freely find in nature. Foods that are not packaged or wrapped. Fruits, vegetables, fresh meats, legumes, nuts, whole dairy. Even some canned foods are fine, like for example sardines, wild salmon, herring, mackerel, tuna or peanut butter and almond butter in a jar.
Restricting your diet to only fresh unprocessed foods will have a huge impact on your six pack abs, health and great life. Anyway, before you eat something, always ask yourself: Can you possibly find it in this form somewhere in the nature? If not, don’t touch it!
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May 9th, 2013 Milan
I draw a cartoon about this little while ago and it really stocked in my mind. It really is about thinking bigger. Living a little bigger life.
Majority of people want to loose few pounds, or a lot of pounds to just look skinnier, be healthier, feel better. It’s the same with financial goals. People want to save more, to retire on time, to retire comfortably. And they are willing to cut their last pleasures from their life’s. Like not buying their favorite coffee in their favorite coffee shop, or not having a drink with their friends in fancy bar, and sticking to it no matter how they salivate for it.
While I agree, that these are a noble causes and there is nothing wrong with following them. I think, they make us small. We are settling for average. What a terrible way to live our lives!
What if instead of just trying to loose weight we aimed higher and did our damnedest to achieve perfect shape and health and performance and achieved six pack abs? And instead of saving every little extra we can on stuff we really enjoy, we actually kicked our butts and actually earned more instead of saved more?
It’s all in our heads. If you choose to think small, you’ll be at best average. But if you instead chose to thing big and go for a much harder, but in any means achievable goals, you’ll live a larger, maybe little bit more painful (good pain) life. But at the end of it, you will be able to really say, that you really tried! And you really tried hard! And if you really, really try hard, you will achieve anything you want.
So please, do me a personal fawour! Don’t settle for average. Aim high. Very high. Very, very high! Make that short time you have left on this planet worth it!
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May 6th, 2013 Milan
Fun six pack abs weekends
You stayed active the whole week. Everyday you did some intensive strength exercises. And, you did them preferably at work or at home. Great! Does this mean, that once weekend rolls in, you don’t have to do anything physical anymore? No it doesn’t. Even, thought, you will be most likely fine and your six pack abs will eventually come out and become visible with just doing the weekdays strength training workouts, I encourage you to stay also active on your weekends. And who doesn’t want to be?
Common, don’t tell me you want to spent your weekend sitting on your sofa staring into a box, with occasionally getting up, scratching your crotch and getting pizza leftovers from yesterday’s dinner. That’s a horrible way to kill weekend for you, your kids and the whole family.
The best way to spend a weekend is outside in the nature. Even if its snowing. Get out! Do something fun. Something active fun. Something the whole family can do. Ok, maybe if its raining hard, you can stay home, but otherwise I don’t take any other excuse. It’s good for you, your family and of course it’s great for your emerging six pack abs.
Fun six pack abs skilled activities
You don’t have to do any diligent, pre planed exercises. What I want you to do is to have fun and get some exercise at the same time. How do you accomplish this? Have a cool active hobbies. The kind of activities you can do on your own, with friends or with family and kids. Common, get a little bit more interesting! Don’t tell me you don’t want any active hobbies. That’s not a good excuse. I will go as far as to say, that your sanity, health and well being depends on it. Just take it as a command from Milan. You have to have cool, active, outdoors hobbies!
I for example go surfing almost every Saturday early in the morning. I love it. It’s a great hobby I can’t live without. It’s so much fun. And it is a great workout at the same time. The funny thing is, that it never really feels like a work out. I loose track of time, I keep paddling behind the break, catch a wave and do it all over again. 2 hours later when I get out of the water, I start feeling pleasantly physically tyred. I know that I just used a lot of energy out there. But it didn’t seem like that. On my other weekend day, I play tennis or soccer game, o I go rollerblading outside, or windsurf, or just go for a swim ( my least favorite activity).
Hour and a half of tennis game or soccer game, or even ping pong game is fun, but it is also a great workout at the same time. While I am mentioning ping pong or table tennis, I want to say that ping pong table is a must have for everybody who has space in the garden. And as soon as I will have a house with a garden, I will have certainly ping pong table there. It is really fun activity and you can play it anytime. And thanks to having a ping pong table when I was growing up in the basement of our apartment building I mastered this sport. As a kid I also won few tournaments. I even got really good at beer pong. But beer pong is a six pack killer. Don’t forget about that.
Get six pack abs and learn a skill
Gone are the days, when I scheduled a long run on Saturday morning to do my workout. It always felt like a major suffering. If you like running and you enjoy it, or swimming laps few days per week, that’s great. Keep doing it. Both being great six pack abs workouts are also a great way to stay active.
But I would rather have some creative, skill building fun to get my workout done. Running and swimming bores me to death. I will do it, if i have to and i think i am still pretty good at them, but i already scratched running marathon from my list of things to do before i die. So unless you love these activities, playing games and fun sports is the answer for weekend six pack abs fun activities. And you are employing your brain at the same time, getting benefits of extra neuron connections. Every single new skill you learn, improves every single skill you already know. Pretty powerful sentence. Go ahead and read it one more time. Happy mastering!
Occasional sprints
Sprints promote natural production of growth hormone. And that promotes leanness. So, while you are doing your fun physical activities, incorporate sprints in them. They are short maximum bursts of energy. They occur naturally in many games. For example when you play tennis and after you hit the return and move fast to the net. That is a good example of a six pack abs beneficial sprint. Or when you play soccer, trying to prevent an opponent from scoring, you sprint with him and try to protect the player to score. There are countless opportunities of sprints while playing games.
If you don’t play any game and you usually run, bike, swim, you should add occasional sprints to your workout. While you run add 5X37 steps sprints in your overall run. When swimming do 7X25 yards free style sprints while still finishing your mile. Or when you are out biking, hit the steep hill occasionally.
Sprints have their important place at the six pack abs physical program. Try to incorporate them. Or just play, have fun doing fun physical activities and they will incorporate by themselves. Pretty powerful think indeed.
If you don’t have any cool hobbies for weekends to do, start having them from now. Pick something, even something you don’t really enjoy. If you don’t enjoy anything, pick something today and start doing it. Involve the whole family in it. And I guarantee you, that after few unsuccessful tries, if you stick with it, you will start genuinely liking it. And your six pack abs will thank you for it.
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April 29th, 2013 Milan
Putting your weight training together in the weekly six pack abs routine
Now that you know the basics, the most effective six pack exercises in the entire world, it’s time to put them into a weekly routine. I will consider that you want to have your weekends off from any scheduled strength straining. That doesn’t mean you can’t stay active. You should. Do fun stuff like playing games – soccer, field hockey, surfing, hiking, swimming, bicycling, frisbiing, running on the beach with your dogs, playing tennis and many many other fun active activities. Do whatever you love to do on your weekends, just move and move a lot.
When you are just starting with push ups and pull ups and you do the modified version, stick to 5 times per week doing it, with occasional extra day off from these exercises. But for the most part, you will be doing something every work day. And you will be doing it preferably at your work site to keep your evening free and to spend sone time at your work on yourself, not only slaving for your boss. It is quite a powerful time saver. I personally do it and I love it!
Quick 30 second warm up stretch before every set
Quite honestly, I don’t do this. I never warm up. When I have few seconds free, I jump on the chin up bar and do my chin ups right away, or get on the floor and do push ups, or just start doing my squat jumps. But, you are not me and I am not you. Feel free to do it, like I do, without warm up and I thing you will be fine and won’t get hurt as long as you increase the load slowly over time.
But if you will feel more comfortable doing some sort of warm up, here is my advice. Just few warm up moves are enough here. Remember, you are busy, you don’t have time to jump on treadmill and warm up for 10 minutes. And you don’t even need it. Warm up is overrated! Please don’t tell anyone I said that.
Arm circles
If you are about to perform upper body set like chin ups, pull ups, push ups, squat shoulder presses, do wide arm circles. 15 forward, 15 backward. Yes, those very common wide circles where you swing your arms forward and backward. The movement comes out of shoulders. Than right after you are done, do upper body strength set you have scheduled. Repeat before every set. It’s just 30 seconds after all. It won’t hurt to warm up a little.
Deep squat sit on your heels
Before you do your squat jumps or other intensive leg exercise, here is a simple effective way to get little warm up before. Squat down, all the way down, so your but touches your heels. Some six pack abs achievers won’t be able to do it. If you are one of them, hold something while you are in your deep squat position. After reaching this position, start rocking your but up and down. Do it 15 times and get up. You are ready for your legs strength set.
Six pack abs weekly strength training schedule:
It’s also very simple. I call it ALA. And it stand for Arms, Legs, Abs. Monday Arms, Tuesday legs, Wednesdays abs, Thursday arms, Friday legs.
Monday – upper body
If you are able to do 3 and more pull ups, 10 and more push ups, jump into this routine. If not, go back to modified exercise techniques and practice, practice and practice some more until you get to this level.
You come to the office or kitchen or workshop or anywhere you happen to be and you write down:
5X maximum R. – pull ups
5X maximum R. – push ups
Put it on a visible place. Start working or reading or making yourself a coffee, whatever. Now you have this sheet of paper with two very effective six pack abs exercises in front of you and you know, that you are going to finish them. If you really concentrate on them and use every free little time you have, you can be done quite fast with your specific weekday six pack abs strength routine.
So, always, when you have little time to get away from your desk, or stove or welding machine, go do a set of pull ups. Do max R. (repetitions) you can! Your chin up/pull up bar is close by. That was your homework, remember? if you still don’t have it mounted somewhere close to you, make it your mission for next few days. But, I assume, you already have it. It is an amazing six ack abs tool. You can’t live without it!
So now, when you finished your set of pull ups and you still have some time, get on the floor and do a set of push ups. Do maximum repetitions again! Great! Come back to your work you are doing and mark on the paper, that you already did these sets. It’s a psychological advantage. It makes you realize, that you are making a progress. You now know, that you have only 4 sets of pull ups and 4 sets of push ups left.
Now, work your way down the plan until you are done. It doesn’t matter how fast you do it, as long as you complete it for the day. It’s simple. Just get the plan done by the end of the day. It doesn’t matter when.
I personally race to finish my daily workout. But sometimes, it is a little struggle. But as long as I keep that plan in my head or on a paper in front of me, I know I will finish.
My personal note in here. There are countless periods of time, when people literally steel your time. You have to wait for somebody, you are on the hold, your boss wants you to wait for him, people want to talk to you about some celebrity crash or whatever. My advice to you is to try to utilize these little time windows for yourself, to your advantage. You will be surprise, how much more you can accomplish for yourself. And how better way to spent those little time windows as doing some intensive exercise in them.
People steel you time, you won’t let them, you finish your six ack abs strength training routine for the day, you get healthier at the same time, you don’t have to go to the gym in the afternoon and you can play with your kids. Everybody is happy. And even those people who tried to waist your time, don’t even know, you find a way to utilize it to your advantage. Be brave, organize and keep rocking.
I am sorry, just got off about this amazing system instead of talking about your weekly six pack abs strength training plan. So, lets go back to it now.
Tuesday – Legs
Squat jumps – 5X35R
Squat shoulder press – 3X20R
Additional exercise:
Hamstring curl with ball – 3X30
On Tuesday you will follow the same tactic as on Monday. The only difference will be the exercises. And on Tuesday, it will be 2 exercises focusing mainly on leg muscles, especially quadriceps muscles. Finish the two most important exercises for the day – squat jumps 5X35 and squat shoulder presses 3X20 while at work, utilizing little time windows in your work day again. And than, if you still have some time, finish the additional exercise – hamstring curl with ball 3X30.
Wednesday – abs
Heals touch crunches 3X25
Arms and legs raises 3X25
Additional exercise:
Floor back extensions 3X25
As you already heard from me before, working out abs diligently every day is not important to achieve six pack abs. And, in my plan, you will exercise them once, maybe twice per week. The reason for this is and I already talked about it before, that abs are a small muscle group and don’t increase the overall metabolism by much. However, they are still an important muscle group and we want them nice and formed once they come out of that fat cover.
Floor back extensions, are added to this plan as another small muscle group exercise. Having strong lower back muscles is effective injury prevention strategy. And we don’t want to leave them unaddressed. It’s important to have them strong. And injury prevention is a big part of six pack abs process.
Again, work your Wednesday exercises one set at the time preferably while you’re working. You might need the floor mat, but carpeted floors are fine too. Don’t get wrapped up with unimportant details. Finish your exercises for the day. That’s the only thing that matters.
Thursday – upper body
All major muscle groups in our bodies need to be worked out intensively twice a week in order to achieve six pack abs. That’s why we do upper body exercises again on Thursday. They will be very similar to those we did on Monday. Only difference here is, that instead of pull ups, you will be doing chin ups. Finish them on Thursday. Make it your mission for the day. It’s a very important mission.
Chin ups – 5X max. R.
Push ups – 5X max. R.
Friday – legs
Friday is legs day again. You worked out your legs on Tuesday, they were resting for 2 days and it’s time to work them out again. Only difference here is that instead doing squat jumps, you will be performing crossed jumps. They are little bit harder than squat jumps so 15 jumps each side will be enough to feel the burn in those quads. That will leave you with 30 jumps total.
Crossed jumps – stand straight with your legs of hips apart. Lover your butt and achieve 90 degree angle in your knee joint. Jump up and turn 180 degrees to the opposite side. Lover your but right down and jump again. If you can’t turn 180 degrees, start with 90 degree turns. Finish 15 jumps each side. Happy jumping! It’s fun performance exercise many of your favorite athletes do too.
Crossed jumps – 5X 15R each side – together 30 jumps
Squat shoulder press – 3X20R
Work the six pack abs plan religiously
Now that you have your weekly work out plan outlined here, no matter what the day is today, start today. No. Start now with your first set. Get your but of the chair and do your first exercise now. Action beats preparation every time. Start acting today. Finish your six pack abs simple exercise daily routine today. Did you finish?
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April 22nd, 2013 Milan
If you are not ready yet to do the concentrated six pack abs exercises
Not everybody can do pull up or push up and you shouldn’t do any squat jumps if you are just starting. That’s why I will show you some alternative exercises that will slowly over time help you get to the point you will be able to do real pull ups, push ups and safely perform squat jumps.
The key here is not to rush. What’s the rush. If until this point you haven’t been able to develop your strength abilities to perform these exercises, just little tiny progress each week will be huge step forward. It doesn’t really matter how fast you progress. What really maters is that you won’t quit. And if you don’t quit and follow my advice how to master these ultimate six pack abs exercises, you will succeed.
Take it slowly. Work your alternative modified exercises week in and week out and you too will soon be able to do pull ups, push ups and squat jumps – the three most important six pack abs exercises in the world.
If you are a person, who can perform 3 and more pull ups, 10 and more push ups and are already quite active in your days and feel confident to do your squat jumps, start with these ultimate six pack abs exercises right away. There is no need to do the alternative modified six pack abs exercise.
Getting sore in the beginning
If you are just starting with your workout routine, or even if you are active, but will start with this six pack abs routine, you will get sore in the beginning. And that’s ok. Stick with your plan. The soreness will go away and will stay away for the most part after 2 weeks of consistently following the six pack abs work out plan. Than you will need to stick with the plan forever, with maybe occasional vacation brakes.
The reason for this is, that your muscles will get accustomed to this intensive work out routine. They will get stronger and they won’t be sore like that anymore if you stay consistent. Being sore means microscopic tears in your muscles resulting from work the muscle is not use to. But within a few weeks your muscles will rebuild themselves stronger and more resistant to the load.
Then, your part will be to apply that kind of pressure of overloading your muscles on regular basis. If you don’t, your muscles will become weak again. And when you start again, you will get very sore again. I want you to avoid this very common mistake many people do. Stay consistent with your strength training.
How to do 10 pull ups if you can’t even do one now in 3 months
Pull ups are the ultimate six pack abs exercise. Thanks to my father who was a fitness freak and did often pull ups in our apartment back in Slovakia often encouraging his kids to follow, this ultimate fitness tool became my lifelong habit. I have been doing my pull ups since I was 5 years old. And I successfully thought many people how to master this best exercise in the world.
If you never developed a pull up habit and can’t even do one, don’t despair. I will show you how to master them and in just few months you will be able to do 5 and more pull ups.
First, you need a pull up bar. And you should have one at home. Mine is mounted on the doorway on my office at home. I have several other pull up stations in the places I spend a lot of time at. I have one at work. I know about very accessible tree branch close to my home and there is beautiful children’s playground with countless mini pull up stations on it.
And I want you to do the same. Buy a pull up bar for your home. This is very important. Go to your local sports shop and tell the fitness department guy to show you their choices of pull up bars. They should have at least one in there. Buy it! It’s very likely very inexpensive.
And then, when you get home if you can and know how, install it. Every guy should be able to do that and girls too. There will be detailed instructions how to. Or just have some of your friends do it for you. It doesn’t matter. Just do it. Make it your most important mission to complete this within a week.
Great! Now, you have a home pull up bar. Can you get one more to your office or work place? Ask your boss or just put it somewhere in your office without asking. It’s fantastically convenient to have a chin up bar at your work for active brakes and exercise.
Great, this is all you need for now. Now, you are going to try some modified pull ups several times per day, almost everyday. Your pull up is right there for you and you don’t need to change your clothes or anything. You just need to do what I tell you soon 5-10 times per day on most days for now. You are trying to develop some upper body strength. And this is the most efficient way to do it.
Set of modified pull ups
So how do you do a modified pull up? There are two ways to do it. And I want you to find the best and safest form for yourself. So lets say, you have already a pull up bar mounted on the door frame in your office or home. You can most likely reach it with your hands. Men have little advantage here because they are taller than women in general.
Jump-hold-pull up
Come to your pull up bar. Grab it with both hands. Use reverse grip to start, since with this grip people tend to be stronger. Now, watching your head and preventing it from hitting a door frame, jump up and pull with your hands at the same time. You should be able to get up on chin up bar this way. When you are up, hold as long as you can staying in a chin up position. Time yourself! Do your max. Hold as long as you can.
If you are not able to get up on a chin up bar this way, bring a chair or a stool and place it under a chin up bar. Chin ups and pull ups are the same effective great upper body exercise, so it doesn’t matter what you practice first. Go for what is easier for you.
I call this technique modified hold-chin up. Be careful, don’t fall, do everything very slowly. Now when you are standing on the chair or stool, your head should be slightly above chin up bar. Grab the bar with reverse grip. It doesn’t matter right now how wide the grip is. Whatever feels more natural to you is fine. Now keeping a chair or stool under your feet, lift your feet and hold as long as you can. If you can hold only few seconds, that’s fine. Repeat 3 times. You will be getting better over time if you persist with this exercise. Don’t quit! Don’t get discouraged. You are one of the majority of people who are at this stage of pull up mastery. When you are able to pull yourself up without jump or help of a chair, start with real pull ups. Pull yourself up and hold as long as you can. Than do 2 a keep improving.
Now, do this exercise 7 times per day on most days of the week. Have 2 days free from this modified pull up exercise. Trust me, if you persist, your upper body will be getting stronger fast. Don’t quit. Persist! Keep your 7 sets going 5 times per week and you will be doing regular pull ups very soon.
How to do 30 push ups in 3 months
Same as with pull ups, I want you to do your modified push ups 5 times per week and 7 sets per day. You can do them right after you finish your modified pull ups. And in few months, you will be able to do 30 nice all the way down real push ups. And push ups are right there in the front line of the best exercises in the world and the best six pack abs exercises too.
So lets say you have a little brake – 3 min. Between some phone calls at your work, or waiting until water is boiling in the stove at home for your coffee. You just finished your jump hold chin up and you were able to hold it for 25 seconds. Great! Now instead of going straight back to your work, get down on the floor, facing the floor. Put your knees on the floor, it helps if you have a carpet or just put something soft under your knees, like towel or t shirt. Get into a push up position, lift your knees from the floor and try real push ups.
If you can do only one great, if you can do 3 great, if you are not able to do any, that’s ok too. Just try to do as many as you can. After giving it your max, trying to do real push ups, put your knees on the floor and do maximum modified push ups. Maybe, you will be able to do another 7, 10 or 25. It doesn’t matter. Either amount is great and I guarantee you, that you’ll be getting better! Just persist. And soon you’ll be able to perform 30 real push ups. Do this 7 times per day, 5 times per week.
With mastering your push ups, you will be getting closer to your visible six pack abs. Push ups are a great multi joint, core exercise that increases your overall upper body strength and metabolism, requiring your body to consume more energy. And that energy is coming, you guessed it right – from your waist line.
I will mention it again. Push ups as well as pull ups/chin ups are a fantastic way to get your strength training done anywhere. This six pack abs program is for busy people, professionals, parents, people that don’t have extra time on their plate to go to the gym, but still want the perfect body and leanness and six pack abs that comes with it.
You can do push ups anywhere. You can do them at your home, office, workshop, in the grocery store while you’re waiting in the line, or on your afternoon or evening walk in the park. Push ups are not only fantastic six pack abs exercise, they are an incredible time saving and very efficient movement.
How do you slowly build your squat jumps routine
Why squat jumps? What is so appealing about doing squat jumps and six pack abs? Why should you exercise your legs, if only thing you care about is your six pack? I already discussed this matter earlier in this six pack abs program. But let me repeat that.
You can not spot reduce fat. Six pack abs are achieved over time by exercising large muscle groups of the body. That increases your overall energy requirement even if you are resting. And that energy is primarily stored as fat around your waist line. Achieving six pack abs is strategic and requires a plan. The whole body plan. Not just getting down on the floor and doing your crunches every day. That way, you would never see your six pack abs visible.
Now, what is the biggest muscle in our bodies? It is the quadriceps femoris. It is the muscle on the front of your thigh. And it is the biggest engine in human body. That is a very important information to know if you are a person seeking six pack abs and uncovering them on your stomach.
Squat jumps work with butt muscles two biggest engines on each side of our legs in the body very intensively. Squat jumps are another six pack abs exercise you can’t live without. I do my six pack abs squat jump workout 2 times per week. I do them Sundays and Wednesdays – 5×37 repetition. I found that, that is the right amount to maintain and slightly improve my six pack abs. It might be a little different for you. And you will find that out soon.
If you are a beginner, don’t jump into a squat jumps workout right away. No, they are not dangerous and you would most likely not get hurt, but you would experience intense soreness. And I want you to avoid that. Very simple modification is to just do squats.
Start with 5X20 squats against chair.
Stand in front of the chair with your feet slightly wider than hips apart. It shouldn’t be a very high chair. Now get down to a squat and touch the chair with your butt. Don’t sit, just touch it. And get up. At the lowest point in the squat, your knee joint angles should be at 90 degrees. Do 20 repetitions and finish 5 sets.
After 2 weeks of doing this, you ca start with squat jumps. Start with 5×15 repetitions and every week add five up until 37. Yes, you’ll add 7 reps at the last week. And than maintain it. You will still experience some soreness, but it should be bearable. Stay consistent and keep doing your jumps at home, in the office, in the garden, wherever you want. Don’t quit, persist! Persistence is crucially important.
Squat jumps technique
You absolutely don’t need anything to perform this exercise. You can do it anywhere and you can wear anything. It’s another very convenient exercise.
Stand straight with your feet slightly wider than your hips apart. Squat to 90 degrees in you knee joint and jump up. Try to jump with 80 percent effort. Lover your but right away to another 90 degree squat position and jump up gain. Perform set amount of repetitions.
However easy this exercise appears to be, you will get winded and your muscles will burn. And that’s great. Performing squat jumps is employing the biggest muscles in the body – quadriceps, and that requires a lot of blood flow to them for exchange of nutrients. Your six pack loves that!
Don’t quit!
Even the weakest of the weakest people out there can get stronger over time. But, they have to persist. Our bodies, like everything else need time to improve. Nothing happens over night. Right mindset is necessary. And those who have it, succeed.
The correct mindset is something like this: I did my best today, it wasn’t great, I tried hard and felt weak, but tomorrow is another day and as long as I didn’t quit, I am getting better. I live my entire life based on that previous sentence! Try to do the same. It really works.
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April 14th, 2013 Milan
Sitting on your ass all day is
six pack abs killer
So now, when we covered little bit about habits, another huge step toward your own six pack abs is – not sitting on your ass all day! I am sorry for presenting it in such a straight forward way, but it is very important. And unfortunately, sitting on our asses all day is a lifestyle many of us lead.
Do you have a sedentary work? If you do, you need to use every opportunity to move after work and in little brakes your sedentary work offers. I will cover the work workout later in this program. Anyway, life is moving, moving is life. We, human beings were mend to move, and to move a lot. Sitting on one spot for prolonged periods of time is very unnatural for us and it is killing our mojo, health and six pack abs at the same time.
So now, when you know that moving is crucial not only for your clearly visible six pack abs, but also for your overall health, lets me explain the most effective way to move toward six pack abs.
Introduce strength training
Now, you identified your bad habits and you started to eliminate them slowly one at the time. You also started slowly introducing good six pack abs supportive habits. You are on your way to your own six pack abs! Now it’s time to introduce strength/weight training.
Strength training is crucially important on your mission to six pack abs. But it doesn’t necessarily have to be complicated and time consuming. No, no and no. Actually the most effective six pack abs strength training is very simple. All you need for it is few heavy enough dumbbells, floor mat, pull up bar and some tough rubber bands.
If you have a membership in a gym, great, if you don’t that’s great too. Gym memberships are not necessary for you to get supper fit, even to the point you have six pack abs. I know. I hang around lots of gyms where I train my clients. Majority of people with expensive gym memberships are completely out of shape. Even if they show up regularly. Why is this? Well, health clubs usually have hot tubs, and believe me, this is the most used tool in health clubs. Will hot tub make you fit? Hot tubs don’t promote any Heath benefits at all. None! They are just comfortable, feel good places to hang out and talk to people.
Second reason for people not getting fit in health clubs is that, they have their own comfortable work out routine they stick for long time and keep repeating it over and over. Plus health clubs usually have the latest machines available to get fit. Yes, of course they work for few very motivated, driven members that really push themselves to the limits on them.
But for the most part, fitness equipment manufacturers are producing the machines that are more and more comfortable to use. That’s what sells these days. People are looking to get in shape comfortably. And they seek comfort. Problem is that these people never get in shape. All they get is warm, fuzzy feeling that they are members of a health club, doing something for their health and sleeping well.
If you are a member of a gym or Heath club, that’s great. Of course you can get in shape over there. That’s what health clubs are for after all. But if you are not, it’s not a problem. You can certainly achieve six pack abs without a health club membership. The question really is: Do you really want to? Are you willing to follow these steps?
Strength training = six pack abs training
Strength training more so than cardiovascular training increases your metabolism. People usually have this backward. Overweight people tend to hang out most of their gym time on one of the cardiovascular machines. They think and they read it in fitness magazines too, that that’s the best way to loose weight. So why are they not successful? They’ve been working the treadmill for years now and they haven’t loosed a pound.
Cardiovascular exercise has its place in overall fitness, health and six pack abs world. And we will talk about it little later. Yes, of course you will be doing some of the cardiovascular exercise. But it won’t be a mindless spinning for hours on cardiovascular exercise machine.
Strength training and six pack abs benefits
With strength training, you build muscle and muscle needs energy to be maintained. Now let me get this important fact out of the way. Especially women and also some men are worrying about not to get bulky and big. It won’t happen! You are in your late thirties and forties after all. There is not enough growth hormone floating in your blood anymore. And even if it was, you can’t get big without an incredible time commitment to weight training and special, often sketchy nutrition you can buy. I am certain you know what I mean. So unless you are willing to explore the world of steroids and commit 4 hours per day to weight training, you will not get big. Period!
And quite contrary to your own thinking, every single pound of muscle you can put on your body will be increadibly beneficial to you. You and me after all are already in our late thirties and fourtyies. And that means, we are loosing muscle mass. Yes we loose about 10% of muscle every decade after we reach age of 30 and our bodies are replacing it with? You gusssed it right – fat! That’s why in spite of not loosing any weight and maybe not gaining any, we get flabbier and flabbier. And our six pack abs get buried further and further under the layer of fat.
So, to prevent this, you need to start building and preserving that muscle mass. With enough effort and discipline, you will be able to preserve it and maybe build few extra pounds of it. Hey, if you build 5 pounds of muscle and loose 15 pound of fat, thanks to that muscle, you are already 10 pounds lighter and smaller. So don’t worry about getting too big. Worry about building extra muscle. It’s harder than you might think.
You won’t get big, period!
I am in my late thirties and I am obsessed with building extra muscle. Unfortunately however hard I try, I already hit my plateau. At the hight of 6 feet and 3 inches with a fat percentage of about 7%, I was able to pack 185 pounds of mass on my body. Big part of it is muscle. You see me in the gym regularly and religiously lifting some serious heavy weights. But first think people notice about me and tell me is: Milan, you are too skinny, did you loose weight?
Yes I would like to be little more bulky and I would love to pack another at least 5 pounds of muscle on my body. But it’s becoming impossible for me to do that. However hard I try. And i devote quite a lot of time to strength training. So now, I hope you believe me that you won’t get big and bulky from intensive strength training and building few extra pounds of muscle is actually great think to do for your six pack abs to become visible. And of course your health too. You are convinced. That’s great. So lets move to a specific way to build muscle and increase your metabolism with the right strength training.
Concentrated six pack exercises
I won’t lie to you. To graduate to these exercises, you need to be already in somehow good shape. If you are not, don’t despair. I will show you how to get there little later. But let just for now look at these simple essential exercises that are at the base of my six pack abs program.
Abs exercises are not six pack abs exercises
First, I want to get this wrong assumption out of the way. Majority or people who are trying to improve their fitness, shape and health and not only those who are trying to achieve six pack abs focus too much on doing abs exercise. It is quite understandable. You want to have a smaller leaner waist, do crunches or other exercises concentrated on your abdominal muscles. Right? Wrong!
And let me explain this. You can’t spot reduce fat. I cannot either. No human being can. And that’s why concentrating on abdominal exercises is wrong think to do. Your time is limited if you are in your late thirties and forties. You have things to do. Kids to drive to the daycare, responsibilities, demanding jobs. So wasting time is not an option for you. And concentrating on your abs is wasting time. Yes, abdominal exercises have their own spot in six pack abs routine. And we will be doing them. But we will not concentrate on them.
Your workout needs to be concentrated on exercises that employ large muscles. And on top of it, they employ more than one of large muscle groups at the same time. These are also called multi joint, or core exercise. While working them out intensively on regular basis, your body’s metabolism and ability to consume calories skyrocket and you will become a fat burning machine. So which exercises are these?
Pull ups and its variations
The number one six pack abs exercise and in my opinion the best exercise in the world are pull ups. I know, they are not easy. Yes, they are hard. Very hard! And many people didn’t reach the kind of fitness level to be able to do a pull up. And maybe you are one of them. Don’t despair. I will show you how to get over time to the point where you will be able to do 10 pull ups and more.
It’s really not that hard. It takes discipline. But once you master pull ups, the effects are life transforming. You become a different human being. Incredibly fit. Your confidence will soar, energy levels will increase. It is makes you powerful, strong and healthy. And on top of it all your body, the muscles that are responsible for doing pull ups will satisfy their huge energy needs by taking it, you guessed it right: from your waistline.
Another fantastic benefit of pull ups is their ability to do them anywhere. As long as you have a bar or a tree branch in your environment somewhere close to you, you can do sets while doing other things. This is very time efficient. And we talked about it little bit before.
You can and should have pull up bar in your office, your workshop, in your backyard and finish up to 11 sets of pull ups per day without even needing any extra time. You finish them while working. They give you great workout, your blood flow increases, your concentration and performance increases, you feel great, full of energy and you are burning fat. And on top of it all, you don’t have to go to the gym anymore in the evening. Your main six pack abs workout is done for the day.
Of course, we will add few more exercises to your pull ups, but I wanted to show you an example of a perfect six pack abs exercise that can be done anywhere. And all six pack abs exercises in this program are like that. Plus, you can’t even replace them with the fanciest and newest machines in a gym. To really achieve six pack abs, you need to get back to the basics. And pull ups are as basic as it gets.
Push ups
We talked about pull ups. Pull ups employ more muscles at the same time very intensivelly. Those muscles are back muscles – mainly lattisimus dorsi, but all back muscles are employed at certain level, than biceps muscles on your arms, forearms muscles and also abdominal muscles that are responsible for keeping your body stable.
Now in this six pack abs program to make it really effective, we need to work all the muscles in the body. And we are going to do that again in the most efficient way. Doing push ups. The simplest, not the easiest of all exercising. The number 1 exercise in Hollywood are push ups. So why are they so popular? With pull ups, push ups add another group of large muscles worked out in your workout session – pectorals muscles, triceps, they also work your abs and legs.
Push ups are another calorie killer, waist remover, six pack abs builder exercise in your six pack abs work out routine. And you can do them too anywhere you want to. That makes them twice as great.
If you are at the stage that you are not able to perform 1 push-up, don’t despair. You are not alone. And with some discipline and effort you can master them and soon be doing 30 and more. I will show you how to do that later. In the mean time, remember, that push ups together with pull ups are at the core of your six pack abs exercise.
Squat jumps and other squat exercises
Leg muscle – quadriceps femoris, the one big muscle that is on the front of your thigh, is the biggest muscle in human body. An we love the biggest muscles in six pack abs weight training. The biggest muscle means, that if worked out intensively, it will become a big energy burner. It will be literally eating the fat from your stomach, uncovering that beautiful six pack abs, you already have there. But it is still buried below the fat layer.
So now that you know that your quadriceps is the biggest engine in your body and burning the most energy and increasing substantially your metabolism, how do you work it out the most effectively? The answer is: doing plyo metrics. That means jumps.
Now, many people think, that jumps are damaging their knees. This is not truth. Jumps, if done right will not only increase your metabolism hugely by working those quad muscles very intensively, they will also protect your knees. The key to reach that level is to slowly build yourself up to about 5×35 squat jumps 2 times per week. There are other jumps you can do and I will talk about them later. But lets focus for now on the simplest ones: Squat jumps.
So how do you safely build yourself up to this jumping level? The answer is: you will start with squats, slowly add few jumps and in few months you will be doing the desired amount of squat jumps 2 times per week. I will give you exact blue print how you do this little bit later.
Squat jumps and other jumps, as a group are called plyo metrics and can be performed anywhere. You don’t need fancy gyms. Doing them anywhere is fine – at home, at work, in grocery store, outside. Anywhere! And I actually prefer you to do it at work or at home, since this is the program for busy people and I bet you are pretty busy in your life. Being busy is not an obstacle to beautifully chiseled six pack abs. So do your squat jumps too, same way as pull ups and push ups preferably at work or home while keeping up with the chores. I already mentioned it many times before, that this is really possible.
Squat dumbbell shoulder presses
This exercise I really love and recommend, because it really employs lots of muscle at the same time. It’s added to six pack abs workout plan because we want to work all the major muscle groups in the body intensively. And what we are missing so far are shoulders.
Grab 2 dumbbells, I will talk how heavy should the dumbbells be soon. Stand straight in front of the chair with your legs slightly wider than your hips apart. Bring dumbbells over your shoulders and keep them almost resting on your shoulders. Now squat as far as you can touch chair with your butt and get up. Don’t sit, just touch the chair with your butt. While raising start pushing the dumbbells up lifting them over your head. Repeat 15 to 20 times.
Squat dumbbell shoulder presses can be done anywhere: at work, at home, in your garden or in your garage. You need a pair of heavy enough dumbbells for it. So keep them somewhere under your desk, bed or just lying on the floor where you will be performing this exercise. Just watch out so you don’t trip over them. And do 3-5 sets of 15-20 repetitions any time you have little window in your schedule. 2-3 minutes windows are plenty.
How heavy should the weight be?
So far we have only one exercise that’s using free weights – squat dumbbell shoulder presses. But I will add couple more soon, just to make your plan little bit more interesting with variety. I am purposefully trying to keep this six pack abs strength training plan easy and simple. You are a busy person after all and you want your six pack abs in spite of that. Great! It is very possible. And it is very possible with very simple weekly plan. So I will stay away from complicated.
If you never lifted weight before, get 2, 8 pound dumbbells if you are a man and 2, 5 pounds dumbbells if you are a woman. And start with these loads for now. Over time, you will be increasing the weight of your dumbbells. They will often happily exchange them for you in your local sport shop, because of course there is nothing that can go wrong with dumbbells.
If you are somehow experienced weight lifter, you most likely know the weight of the dumbbells you need for certain exercise. Just be careful, don’t over do it in the beginning. Start slowly and increase the weight gradually.
You need to get to the point eventually, that you are very consistent and you can really lift to the point that you won’t be able to finish those 20 repetitions with the weight you are using. Or just barely able to finish. And that’s going to be the right load for you that will keep you on fast track to your own six pack abs. Again, be careful. You need to lift intensively and heavily to reap the benefits, but you don’t want to get hurt.
I am known of saying that you have to actually deserve to lift heavy weights. The heavy, you get the most benefits out of. You really need to deserve it. Otherwise you will get hurt. So, how do you deserve it? With your consistency and slow safe progress. That means, that you won’t miss your workouts and you slowly move from 5 pound dumbbells after two weeks to 7 pound dumbbells and to 10 pound dumbbell after another 2 weeks of diligent consistent, scheduled lifting. And so on. This is very important. So remember to stay consistent to deserve to exercise with the right load that will bring you to your desired six pack abs goal.
Additional exercises
To make it more interesting, I am throwing in some additional exercise you could spice up your workout routine with. The important is to finish the core exercises first, than add one or two additional exercises. Here they are:
Hamstring curl
Hamstrings are a large muscle group. Those are the muscles on the back of your legs. And keeping them strong and working them up regularly increases your overall metabolism and health of your joints. This additional exercise can be done at your gym 2 times per week, or also at your work site. You will need a big ball or rubber band to do them.
Squat tough band rows
Squat bend rows are another great additional exercise to include in your plan. You can do them at your work, at home, in the gym as long as you have tough band with possibly some handles on it.
Squat dumbbell biceps curl
This is another great additional multi joint exercise. You will need only heavy enough dumbbells for it. And it is very easy to do it at your work, home or anywhere you have access to your dumbbells.
Ab exercises
You might be wandering about why am I mentioning abs exercises last in this six pack abs program. It should be concentrated on abs, shouldn’t it? It really shouldn’t! Abdominal exercise are part of this six pack abs program, but they are the least important exercises in it. Just please continue reading and don’t quit. Trust me on this. This is where people get confused the most.
Yes, you will be still doing few abs exercises per week regularly, but they are not as important as your core exercises. I am fine with you missing abs exercises in your weekly work out routine occasionally. But I am not fine with you missing the core exercises described before. Those are the most important to achieve six pack abs.
Here is where a lot of people have it wrong. They really think they should concentrate on abdominal muscles. They don’t. And I already wrote about it in the beginning of this article.
However, even if abdominal exercises are not the most important in this six pack abs program, you will still try to do few of them in your weekly strength six pack abs routine. Abs are muscles too, even though they are small muscle groups, we don’t want to leave any muscle group left unattended. Every little muscle group will get its workout in your weekly routine. Abs of course will be included.
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