Posts Tagged ‘abs’


I’m very focused on building muscle while creating as little stress on my joints as possible. Always strict, controlled form. No bouncing. No swinging. Often (but not always): Slow reps (4sec down + 6 sec up) to shock the muscle and build up lactic acid releasing growth hormone. Drop sets, rest/pause and partial reps. Occasionally I will lift heavy weights, 3 sets of 5 reps or so.

In the mid-80s, I was a 115-pound teenager and I saw a picture of Robby Robinson posing. I remember thinking “Good grief is that his bicep?” He was fantastic and I was inspired. Seeing Robby Robinson, Frank Zane, Tom Platz and others, they blew me away.

I don’t have as many pains or some of the health problems that others my age have. I like to attribute this to staying healthy. Mentally, I love preparing for a workout, testing techniques and seeing how my body responds. It keeps me sharp. I love getting questions from others because then I usually have to do research before answering. I end up learning a lot that way.

Looking at how others progress and transform themselves, I also want to be inspirational to others my age or even younger. If I’m doing it, they can too! I love encouraging others and watching them take the bull by the horns.

My wife is fantastic! She’s my biggest supporter. She helps me eat healthy by eating healthy herself. She knows I’m not a fan of vegetables and she creatively adds them to the things she cooks. She is always encouraging me and telling me that I make her proud. She’s a wonderful woman and a blessing to my life!

I also get much enjoyment out of the younger crowd. We’re fortunate enough to have a great group of young people at our gym and they’re always encouraging and inspiring! I like having a good time at the gym and we all get along great.

Putting on weight has been one of my biggest obstacles. I was proud that I put on 18lbs. last year before cutting. That was the most I’ve ever weighed (178). I was also fortunate enough to have been interviewed by I was one of their Over 40 Amateurs of the week.

My routines change all the time. I’m cutting at the moment, the techniques are the same basically, I might add a few additional exercises if I think a specific body part needs more attention. I’m doing a lot of isolation type exercises right now to bring out the small details as I cut. I am very big on the MIND/MUSCLE connection (Kai Greene talks about this a lot). It really works!

I have a few goals I wish to achieve and there are many ways that I can go. Maybe personal training. Maybe a contest. But definitely to look at myself in the mirror and see improvement. My daily food plan consists of various combinations of the following: egg whites, 1 egg, oatmeal, tilapia, chicken breast, brown rice, tuna, broccoli, spinach, orange, apple and cottage cheese (casein protein). I also mix in supplements such as: Whey, BCAA’s, Creatine HCL, Yohimbe, Green Tea Extract, Fish Oil and Beta-Alanine.

I’m a HUGE fan of positive reinforcement. It’s just a great tool! EVERYONE has something they can be proud of and you should find people that will recognize those things in you. Social media is a great avenue for that. Find positive people who are not just blowing smoke or trying to sell something and they WILL help you. Remember, if you don’t fail occasionally, you’re not pushing hard enough. Don’t be afraid to fail! Just get started, one step at a time. Set small goals leading to ONE big goal.

Be proud, but don’t be satisfied. Take time to be pleased with the results of your hard work, but don’t be finished. Always look for something to improve. If you’re serious about progressing, you won’t have to look hard to find them.

Twitter: @TheOnlyAnt

Then 6 pack abs can’t be far behind!


How To Get Rock Hard Abs
You’re not alone if you believe that getting chiseled abs isn’t simple. You’ll have to pursue a strength program that incorporates hitting the weights a few times a week, regular cardio workouts, and a focused ab routine to make this happen. The market has been swamped with gimmick after gimmick, and selecting the right product can be tough when it comes to fat-loss supplements. Before you dump on your workout and supplements for not furnishing you with killer abs, you should know that the real problem may be your diet – or even your high-stress routine.

There are few things in the weight loss business that are more infuriating than the infomercials selling machines to give you a flat stomach or six-pack. All those ab machines will not do it – save your money. To look like those infomercial models takes a lot more than using the latest ab machine. That’s because it’s not possible to get localized fat loss.

Be A Meal Freak
Meal freaks are quite aware of how frequently they consume nutrients to build muscle and burn fat, and they get leanness and tone from muscle. Meal freaks know that it is important to consume a small balanced meal every two to three hours. Eating too much creates elevated insulin levels, which causes low blood sugar, which in turn causes the body to store fat.

Your goal should be to build lean tissue on days when you have weight-training sessions. The ratio for those days would be: 50% carbohydrates, 35% protein, and 15% fat. On the other days, aim to burn fat with this ratio: 30% carbohydrates, 50% protein, and 20% fat. For days with weight training,
• Consume the majority of your carbohydrates around your workout and in the morning.
• You can have starchy carbohydrates like oats, yams, brown rice, etc. before 5 p.m.
• Stick to fibrous carbohydrates like vegetables after 5 p.m.
• Eat enough healthy fats, like nuts, flax oil, etc., but eat them with protein and not carbohydrates.
For days without weight training,
• Eat most of your carbohydrates early.
• Try to stick to fibrous carbohydrates as much as possible.

Easy Approaches To Healthy Eating
The key to a better physique is an understanding of the distinction between healthy and unhealthy nutrients. For instance:
• Healthy proteins supply the amino acids our bodies need to develop and mend lean body mass (like muscles, skin, hair and nails), and are low in saturated fat, cholesterol and chemicals. Good sources include wild salmon, beans, legumes, soy products, seeds, nuts and peanut butter.
• Unhealthy proteins are loaded with saturated fat, cholesterol, hormones or antibiotics (like beef, lamb, bacon and sausage).
• Healthy fats are unsaturated fats. Good sources include extra virgin olive oil, canola oil, ground flax seeds and walnuts.
• Unhealthy fats are saturated fats and trans fatty acids like butter and margarine.
• Healthy carbohydrates are high in fiber and are considered complex carbohydrates. Good sources include rolled oats, brown rice, whole wheat, broccoli, squash, green leafy vegetables, sweet potatoes, beans, and whole fruit.
• Unhealthy carbohydrates are high in sugar and are called simple carbohydrates (like candy, white bread, sodas, ice cream, cake, and cookies).

It goes without saying that even if you had the best abs in the world, they will still look pretty average with a layer of body fat covering them. Diet plays a significant part in defining your abs, so a few adjustments will be required in order for your body to look its best. Get into the habit of keeping a diet log to track your meals. Next, begin creating a small caloric deficit every day to help burn away fat.

What you eat is the most important factor when it comes to seeing the muscle definition on your abs. Here are some nutritional keys necessary to help you achieve your goal of a well-defined six-pack:
1. Count calories but don’t starve yourself.
2. Eat 5-6 small meals a day.
3. Drink water.

Dieting For Breathtaking Abs
What’s the best way to diet for awesome abs? Cutting calories works. If you’re questioning how you’re supposed to consume six meals with a demanding job schedule, a method that works for many is the use of meal replacement powders or homemade nutritious shakes. An additional helpful abdominal dieting method is to decrease the amount of sodium added to food.

New studies show that what you eat is just as significant as how – or even how much – you exercise if you want to go from fat to fab abs. Following are six tactics from the country’s foremost weight-loss, nutrition and stress authorities, all intended to get you flat abs in just four weeks:
1. Consume extra fiber.
2. Opt for a reasonable quantity of high-quality carbs.
3. Mind the sodium.
4. Eat light at night.
5. Reduce stress.

Exercise Battles Hidden Body Fat
Exercise is still a good way to go if you want to fight fat, judging by a new study, which shows:
• Inactivity leads to increase of fat deep inside the belly.
• A moderate amount of exercise holds the line on deep belly fat.
• Higher amounts of exercise cut deep belly fat and fat around the waist.

Let’s face it, great physiques will always have appeal and abs are the first thing that admirers take in. While the necessary combination of a healthy, lean diet, steady cardio work, and a detailed abdominal plan may sound hard; it is positively within your capacity to get the six-pack abs that others will surely stare at.

Your friends at Socially Fit

You Can’t Out Exercise A Bad Diet

There is an old bodybuilding adage that states, “Great abs are made in the kitchen, not in the gym”.  It’s a catchy little saying and when I say it, most people pause and then say, “Oh, I get it!” After all, it’s a really simple concept.  But adages just like clichés become what they are because of the truths they contain.  Another way of conveying this truth is “you can’t out exercise a bad diet”. Consider this common example: Julie is a woman of average height and weight that goes to the gym with her friends. Feeling strong one day, she decides to push it on the treadmill at 6 mph for an entire hour. One sweaty hard worked hour later she looks down and the treadmill reads “Calories Burned: 661”. “Sweeeet!” she says.  Feeling fantastic, Julie and her friends decide to grab a bite to eat and hang out for a bit before heading home. They decide to go to their favorite local deli and get something “light” since they are in that healthy frame of mind. Julie orders her favorite bagel with light cream cheese and a 16-ounce fruit smoothie.

Riding on her exercise high, Julie enjoys her bagel and smoothie while visiting with her friends. As their lunch is winding down and realizing they still have a lot to do that day, the girls decide to grab a quick “pick-me-up” to head into the second half of the day. It’s hot outside so Julie orders her favorite ice-blended coffee drink and heads home.  Entering her house, she tosses her keys on the counter, drops her empty coffee cup into the recycling bin and heads into the shower. And this is where we need to press pause in our little story. Something has happened. Little does she know it, but Julie has already consumed more calories in that quick trip to the deli and coffee shop than she burned in that sweaty one-hour workout at the gym! That is how quickly it happens.

  • Bagel: 320 calories
  • Light Cream Cheese: 100 calories
  • Fruit Smoothie: 240 calories
  • Blended Mocha: 280 calories
  • Total Calories: 940

And you can add another 100-200 calories to that total if she chugged down a sports drink while exercising. It’s a difficult thing to digest (pun intended) but it’s a vital thing to truly understand if we are going to educate ourselves on the process of shedding unwanted pounds.

Along with the above example, there is something of equal importance to understand when it comes to getting those ripped 6-pack abs. YOU ALREADY HAVE THEM! We all do, anatomically speaking. It’s just a matter of making them visible. As evidence to this, just spend a little time at your local municipal pool and you will see droves of kids walking around with perfect 6-pack abs who have never done a crunch in their life! So often in training sessions you will hear a person say, while clutching a piece of their belly fat, “Can we do a lot of abs today, because I gotta get rid of this”.  This is a misnomer, though common to all trainers, which has persisted in the public eye for years.

The majority of the reason for this is that whenever we are shown someone in a fitness magazine or TV spot discussing how to get those ripped abs, they are typically doing some sort of abdominal exercise or using some type of equipment they want to sell you. The marketing process is simple. Show someone with great abs using a product and the consumer ties the image of great abs to the use of that product. And it works. The sales of ab equipment is a multi-million dollar business. But the truth lies in your refrigerator.

This certainly isn’t meant to devalue the benefits of abdominal or core training but let’s be honest here. The overwhelming majority of people busting their butts doing hundreds of crunches are doing them primarily for aesthetic purposes. Although this may hint that our priorities are slightly out of line, the fact is, when we look better we feel better and our health is likely to follow.

If your dream is to be lean and mean, with abs to prove it, remember to eat clean.

Your friends at “Socially Fit”