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Abs Workout

Abs Workout

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Published by discoshadow
Abs workout
Abs workout

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Published by: discoshadow on Jun 02, 2013
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10/28/2013

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DECEMBER
STEP 2 //
STRIP AWAY THE EXCESS
No amount o abs work will get you a six-pack i your abs arecovered in a layer o at but ortunately some simple dietaryshits can make all the diference. Nutritionist Laura Street(laura@laurastreet.co.uk) takes you through the essentials.
 
 Drink morewater 
“I you’re still knocking back sot drinks you’re undoing all your hard work,”Street says. “Stick to water, which has zero calories and helps with recovery,energy and metabolism.” Aim or a minimum o two litres a day.
 Ditch beer,drink vodka 
“Beer generates excess oestrogen, which can result in weightgain. A good alternative is to drink clear spirits such as vodkain moderation. And i you drink, don’t do it every day.”
 Eat moreprotein 
“Protein provides satiety, which means you’ll be satisfied or longerand less likely to snack. Evidence suggests that eating protein atbreakast leads to decreased ood consumption throughout theday. Include fish, meat, eggs, lentils or beans in every meal or snack.”
 
 Eat good fats 
“Trans ats are ound in processed oods such as biscuits and are responsible orthe build-up o visceral at around the abdomen. Replace them with good ats. Themonounsaturated and polyunsaturated ats ound in avocados, nuts, olives andseeds are all good ats, while mackerel is the king o the sea in terms o omega-3 content.”
 
 Earn  your carbs 
“I you’re training hard you can aford to moderately increase your carbohydrateintake. I you’re not training, taper your carbs accordingly. And avoid refinedcarbs such as bread, which can give you sugar cravings and derail weight loss.”
1
 
“First, master the knee rollout,” Bathurstsays. “Tense your abs and keep your upperbody tight beore you roll out. Keep your headdown and chin tucked so your back stays flat.I you can’t roll all the way, use a wall to limityour range o motion until you’re stronger.”
2
 
“Going rom the knees to the eet ispretty tricky. To help with the transition,try rolling up an incline bench. Move urtheraway rom the bench as you improve. Iyou find your legs bending, do hamstringstretches to improve your flexibility.”
3
 
“Once you can do three sets o fiveincline rollouts, try one standing. Keepyour lower back flat and tilt your pelvisorward slightly. Don’t keep your armsunder your body — it eels easier, but willcause you to lose orm. When your chin isalmost touching the floor, roll back up.”
STEP 3 //
MASTER THE ULTIMATE ABS MOVE
The standing abs wheel rollout will give you a midsection that’s hardas steel and also ranks among the greatest gym show-of moves ever.Jim Bathurst, ounder o the exercise website beastskills.com, showsyou how to nail it.
 
mensftnessmagazine.com.au
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STEP 4 // 
UPGRADETHE PLANK
The standard plank is one o thegreatest abs moves in existence.Here’s how to make it even better.
The Standard
First, make sure you’ve mastered the basicplank. The orm: elbows below your shoulders,hands clasped in ront and body in a straightline. Once your hips start to sag, end the set.Aim or three lots o 60 seconds.
The Upgrade
“The plank shoulder touch is one o the mostefective ways to make the plank harder,”says strength and conditioning specialistJoe DeFranco (derancostraining.com).“You increase the load and stabilityrequirements.” To do it, perorm a standardplank, then take one hand of the groundat a time to touch the opposite shoulder.Go or three sets o 10 reps each side.
The Variation
One o the simplest and best plank variations isto keep both hands on a medicine ball as you’llbe orced to brace your core to stay stable.
The Super-Plank
Once you can hit 90 seconds in the standardplank, make it harder instead o just pushingor more time. “Move your arms urther outand your elbows closer together,” Contrerassays. “Lock out your knees and contract yourglutes as hard as possible.” Aim to get to 30seconds without relaxing.
 
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DECEMBER
 
Drink…green tea
Green tea contains epigallocatechin gallate (EGCG) whichcauses your nervous system to run more quickly, burningcalories. Research indicates three cups a day is the perect dose— add lemon or a tasty kick that also helps control blood sugar.
Cook…chilli peppers
Studies have ound that capsaicin, the compound that giveschillies their heat, can increase energy expenditure and burncalories, though the efects are stronger in people less usedto spicy ood. Make that curry a hot one.
Season with…black pepper
Piperine, the substance that gives black pepper its taste, canblock the ormation o new at cells, according to researchpublished in the
 Journal Of Agricultural And Food Chemistry 
.Apply liberally to your protein-rich steak or poached eggs.
Add…cinnamon
Cinnamon has thermogenic properties, which means it’ll helpyou burn at. Studies show it lowers the glycaemic responseto meals, making you less prone to storing at. The easiestway to get the benefit? Add it to black cofee.
 
 Sleep better 
The easiest way to reduce cortisol is to sleep more and better.Aim or eight hours a night. “To sleep soundly, stay of thecomputer or an hour beore bed,” says trainer Sally Moss oUltimate Perormance Fitness. And keep your bedroom totally dark.”
 Eat oranges 
Stressed at work? Oranges can help. In a study published inthe journal
Psychopharmacology 
, doses o up to 3000mg ovitamin C were efective in reducing cortisol rises rompsychological stresses such as public speaking.
 
 Eat salmon 
In 2003, a French study determined that oily fish (an excellentsource o omega-3 atty acids) can reduce cortisol releasecaused by mental stress. As a bonus it’ll reducecardiovascular stress and help with a host o other health problems.
 Meditate
Many studies suggest that meditation can lower cortisollevels, even in the inexperienced. I you’re not sure how todo it properly, apps such as Simply Being ($1 rom iTunes)can take you through the basics.
Chew gum 
Chewing gum was linked to decreased cortisol levels byresearch rom Tokyo Medical and Dental University. It can alsotemporarily stave of hunger, reducing your urge to snack.
    P    H    O    T    O    G    R    A    P    H    Y    D    A    N    N    Y    B    I    R    D ,    S    H    U    T    T    E    R    S    T    O    C    K    M    O    D    E    L    R    I    C    H    A    R    D    P    E    A    R    C    E    @    W    A    T    H    L    E    T    I    C
STEP 5 //
DE-STRESS ANDLOSE THE BELLY
The stress hormone cortisol is the six-pack’snatural enemy because it causes at storage aroundthe abdomen and impairs your body’s ability toburn it. Deeat it and watch the at melt away.
STEP 6 //
BLAST YOUR RESERVES
I you’ve ollowed all the steps, your six-packshould be visible by now. Enhance your muscledefinition with these proven at-burners.

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