Monday, January 30, 2012

How to get your abs back after the holidays






This includes having that great looking flat stomach. A lot of people think that to achieve a great stomach they have to do thousands upon thousands of sit ups. The truth is that is only part of the equation. Having great looking abs does take time, training hard, cardio and, of course, eating clean meals. So what I am saying is that in order get your your abs back after the holidays you need to start in the kitchen.


Since great abs start in the Kitchen, It is important to try and cut out fried foods, sugars, refined and processed foods, alcohol, and even dairy (dairy is high in fat). That means eating more natural foods such as, vegetables, fruits, protein (such as lean meats), lentil's, brown rice, whole grain breads, nuts and drinking lots of water. Keep your meals small and remember an average serving size is about the size of your palm, not a whole plate. If you do eat out and are served a large portion eat some of it and don't be afraid to ask for a to go bag. Remember to drink 2-3 Litres of water a day. This will help speed up your metabolism as well and flush your body of toxins built up from all of the holiday treats.


Another key to looking lean and showing stomach muscles is cardio, cardio, cardio! I suggest mixing up your routine and doing intervals instead of slow steady cardio. This way your body is burning more calories to the change in pace. So you can achieve more results in a shorter period of time. (LESS BORING TOO). So that means whatever type of cardio you choose pick time intervals to go hard then ease off, then hard again for at least 20-60 minutes. You will see a leaner stomach faster this way. Make sure to do cardio 5 to 7 days a week to see results. If you hate machines I suggest trying my aerobic step dvd at home which can be found on my personal blog here: http://aliciabellelite.blogspot.com/2011/12/do-my-aerobic-step-dvd.html


Here are some examples of cardio to help you get lean and burn fat to show your abdominal muscles followed by my favourite ab exercises.


Treadmill Interval


Walk 3 minutes
Run 1 minutesIncline 2.5
Walk 4 minutes
Run 2 minutesIncline 3
Walk5 minutes
Run 3 minutesIncline 3.5
Walk 6 minutes
Run 4 minutesIncline 4
Walk 7 minutes
Run 5 minutesIncline 4.5
Walk 8 minutes
Run 6 minutesIncline 5
Cool Down 5 minutes
TOTAL: 45 minutes



Elliptical Interval


Warm up 5 minutesWarm up at Level 2
1 minutesLevel 4
1 minutes hardLevel 8
2 minutesLevel 4
2 minutes hardLevel 8
1 minutesLevel 4
1 minutes hardLevel 9
2 minutesLevel 4
2 minutes hardLevel 8
1 minutesLevel 4
1 minutes hardLevel 9
2 minutesLevel 4
2 minutes hardLevel 8
3 minutesJogLevel 5
1 minute hardLevel 4
2 minutesLevel 8
2 minutes hardLevel 4
4 minutesLevel 5
5 minutesCool down - easy pace and resistance
Total:  40 minutes



Battle Interval


Pedal 5 minutes Warm Up(Choose your own resistance)
Pedal 1 minutes
Sprint 1 minutes
Pedal 1 minutes
Sprint 2 minutes
Pedal 1 minutes
Sprint 3 minutes
Pedal 1 minutes
Sprint 2 minutes
Pedal 3 minutes
Cool Down 5 minutes
TOTAL: 25 minutes



Static Abdominal Crunch
  • Opposite arm to opposite leg 
  • Try holding for 30 seconds and slowly increase time for each side
 Static Opposite Arm/Leg Plank
  • Keep belly button pulled toward spine the entire time 
  • Try holding for 30 seconds and slowly increase time for each side 
Plank 
  • Make sure that your elbows and shoulders are in line as well as your neck in line with your spine and hips 
  • Keep belly button pulled toward spine the entire time 
  • Make sure not to let your hips drop 
  • Try holding for 30 seconds and slowly increase time 
Static Crunch and Hold

This exercise is to be done in 2 segments.

  • Keep belly button pulled toward spine the entire time 
  • Crunch and hold for 30 seconds and slowly increase 
  • After the 30 seconds go slightly higher and hold for another 30 seconds Static 
V-Sit
  • Keep belly button pulled toward spine the entire time 
  • Create a V with your body using your arms and legs 
  • Try holding for 30 seconds and slowly increase 
Static V-Sit on BOSU Ball
  • Keep belly button pulled toward spine the entire time 
  • Create a V with your body using your arms and legs 
  • Try holding for 30 seconds and slowly increase 
Static One-Legged V-Sit 
  • Keep belly button pulled toward spine the entire time 
  • Create a V with your body using your arms and legs while one leg is held 1 inch above the ground 
  • Try holding each leg for 30 seconds and slowly increase the time each week. 

Alicia Bell is a Kinesiologist, Strength Coach, Track and Field Coach and an LFL Athlete

Online training is available and for any inquires

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