Originally this was supposed to be part of my newsletter; But reality kicked in and said “you can’t do it.” So in an effort to keep things fresh and share what I learn as I go, I decided to be more aggressive about my blogging.

I get a ton of questions regarding getting a flatter stomach.

I am presently in the best shape of my life. In my twenties I had a flat stomach but didn’t have a six pack; Probably from all of the beer I was drinking ;o) I did work out and was training heavily in martial arts. I would practice six times a week, two hours a day and jogged four miles three times a week.  I didn’t know what I know now, which is getting a six pack or flatter stomach has a lot to do with type of training and alot more to do with of what you eat.

Diet and Nutrition

Here is a  basic over overview  from Men’s Fitness -
Cut the junk food out of your diet, along with starchy carbs (pasta,*bread, potatoes, white rice etc.). Replace them with vegetables and fruits. Aim to consume 1.5 to 1.8 grams of protein per kilogram of body weight each day. (Divide your weight in pounds by 2.2 to get it in kilograms.) The best protein sources are lean meats, beef, chicken, fish, pork and dairy.

*Breads I eat  wheat, multigrain or sprout varieties. In general, whole grains are better for you as the body breaks down whole grains much easier.  It’s refine enriched flour stuff like white bread or wonder bread that can do you in.

Protein - Protein in your diet is essential whether you’re trying to gain mass or lose weight. The body actually burns calories to digest it. So if a piece of meat is a hundred calories, you will burn thirty calories digesting. Leaving you with seventy calories to deal burn off with exercise.

To lose weight  you should consume 1,500 -2000 calories a day. Cutting 500 calories out of your diet a day it should help you lose a pound a week without exercise but its not something I would suggest. Subway’s Jared is a great example of eating healthier. My only issue is he doesn’t necessarily look healthier.

Drink water! Water flushes the extra sodium out of your body which makes you retain water weight, making you look bigger. Making sure you get your 8 glass of water will help you shed 10 – 15 pounds.

Consume 5-7 small meals instead of three big ones. Eating smaller meals in the day will curb your hunger and increase your metabolism rate which burns more calories.

Fat - In order to see your stomach you need to eat low fat foods and fat burning foods.  Here are some examples of food that are low in fat or burn calories.
Eggs, Salmon, Dairy ( low fat cheese, skim milk ), Green Tea, Grapefruit, Chili Peppers, Almonds / Walnuts ( one ounce (22 almonds ) (14 halves walnuts) due to it’s high fat content one / two servings a day, Bananas, Oatmeal, Fat free yogurt / Greek yogurt,  Coffee, Cinnamon, Beans, Blueberries, Broccoli, Chicken, Lean Beef, Quinoa, Whey Protein, Red Bell Pepper, Low Fat Cottage Cheese, Shrimp, Apples.

All of these foods have different benefits which would take me forever to explain.  Basically they all are either high in fiber, have beneficial fat burning vitamins in them or are low in fat.
( Sources Men’s Fitness and Muscle & Fitness)

Lastly, if you’re going to cheat save it for one day out of the week. Its called “The Cheat Meal,” but I call it keeping my @#$! sanity meal. I plan my keeping my @#$! sanity meal out for the week or break it up into two days. I always make sure that I am going to work out the day after I cheat.

The  May 2010 Muscle and Fitness has some of the food above and great meal plans. Here is an example:
Diet for 180 lb man
Sample Rest Day -
Breakfast 1: 1 Scoop of Whey protein, 1 apple
Breakfast 2: 3 eggs, 1 cup of oatmeal, 2 scoops of whey protein, 1 cup of green tea
Morning snack; 6 oz. plain Greek yogurt, .5 cup of blue berries
Lunch: 1 Slice of sprouted bread ,1 oz of salmon, 2 cups of spinach, 1 cup
of read bell pepper
2 tsp. olive oil, 1 cup of black coffee
Mid afternoon snack: 1 scoop of whey protein, 1 cup of milk
Dinner: 6 oz. chicken breast, 5 cup black beans, 1 cup of broccoli
Bedtime snack: 8 oz. low-fat (1%) cottage cheese,1 oz. walnuts.
Total : 2,547 calories, 291 protein, 182 carbs, 79 g fat

In order to make this type of meal plan work for your goals, adjust the food to the calories you need to consume keeping in mind 5-7 small meals a day and protein that you need for the weight you want to achieve.

I use meal plans as I guide to give me an idea of what to eat. Planning your meals in advance really helps you focus on the calories that your consuming.  That’s why diet meal plans work because it forces you to plan you meals ahead of time. Leaving you little room to deviate to eating bad food. Also it takes the “I am hungry but I don’t know what I want to eat” out of your diet. By planning ahead you will become more aware of what your putting into your body.

I am still learning about food and diet, and I will keep sharing food and meal plans as I find them.

Presently I am reading The Body Fat Solution by Tom Venuto
It’s a great book so far a full review is coming soon.

Exercise:
To get rid of fat with exercise you want to start with circuit training. Circuit training burns fat faster  because it is generally a full body workout utilizing all of your muscle groups.

The Spartacus workout is a great example of this.

Spartacus is brutal, if your just starting out do 15 – 20 reps of each
exercise instead of using time for measurement.

Here is another example of Circuit training. Found in the Jan/ Feb. issue of
Maximum Fitness.
Do 10-12 reps, 2 minutes of rest at the end of the circuit. Do 3 Circuits.

Wide-Stance Dumbbell Squat

Push-Up

Walking dumbbell lunge

Two-arm dumbbell row

Stiff – legged dumbbell dead lift

Medicine ball crunch

Dumbbell reverse – grip bicep curl to shoulder press

When you’re lifting weights it’s good to mix up what you do every four weeks.  By doing this your muscles don’t get lazy and used to what your doing.  Keeping your muscles guessing will keep them burning.

Ab workouts -
Now from what I have been reading if you want great abs you should work them
out three times a week.

Here is example of a routine:
2-3 sets, 12-15 reps

Dumbbell V-Up: ( Do these with or without weight)

Hanging leg raise:

Weighted swiss ball crunch

Shotgun

oblique crunches

twisting leg raises

Bird Dog no reps use time 60 seconds

Check out my Maximum Fitness video review 3000 Abs Workouts for more Ab exercises.

Work has me swamped so I haven’t had a chance to blog or make any
videos. Going to hopefully review some products and a routine or two this
weekend.

At the moment I have been following this workout from
Muscle and Fitness the T-Shirt Workout.
Basic exercises with a solid rest time allowing the muscles to grow.
I had to switch some of the exercises because of the type of equipment
I have at home. For the most part it still covers all the same muscles.
I also incorporate three days  of stomach exercises after the work out.

Day 1
Chest
Incline Bench Press -  4 sets – 8-12 reps
Dumbell Bench Press – 4 sets – 8-12 reps
Incline Flyers -4 sets – 8-12 reps
Pullover- 3 sets – 8-12 reps

Shoulders
Overhead Press – 4 sets – 8-12 reps
Upright Row – 4 sets – 8-12 reps
Lateral Raise (Bosu Ball) – 3 sets – 8-12 reps
Rear Delt Row ( Bosu Ball)-3 sets – 8-12 reps

Triceps
French Press – 4 sets – 8-12 reps
Dips ( Weighted) – 4 sets – 8-12 reps
KickBack  – 3 sets – 8-12 reps

Day 2
Back
Bent Over Row – 4 sets – 8-12 reps
Pull Ups – 4 sets – 8-12 reps
Push Up to Row – 4 sets – 8-12 reps
Self Row – 3 sets – 8-12 reps
Stiff Arm Pull Down – 3sets – 8-12 reps

Biceps
Standing Barbell Curl – 4 sets – 8-12 reps
Seated Alternating Dumbbell Curl – 4 sets – 8-12 reps
Preacher Ez Bar Curl – 3 sets – 8-12 reps

Day -3-Rest
 

 Day 4
Legs
Back Squat  – 4 sets – 8-12 reps
Front Squat  – 4 sets – 8-12 reps
Dumbbell Lunge  – 4 sets – 8-12 reps
Step Up  – 4 sets – 8-12 reps
Stiff Leg Deadlift  – 4 sets – 8-12 reps
Lying Leg Curl  – 4 sets – 8-12 reps
Leg Extentions  – 4 sets – 8-12 reps

Day 5
Traps
Shrug Barbell  – 4 sets – 8-12 reps
Shrug Dumbbells  – 4 sets – 8-12 reps
CorkScrew  – 4 sets – 8-12 reps

Forearm
Reverse Curl  – 4 sets – 8-12 reps
Behind the back Curl  – 4 sets – 8-12 reps
Wrist Flexition  – 4 sets – 8-12 reps

Calves
Calf Raise  – 4 sets – 8-12 reps
Seated Calf Raise  – 4 sets – 8-12 reps
Single Leg Calf Raise  – 4 sets – 8-12 reps

Day- 6 – Rest
Day -7 – Rest

Stomach exercises that incorporate,  I perform these as circuits.

3 sets – 10-12 reps each no rest between circuit with 30 seconds to 60 seconds rest between circuit.
Below are the types of exercises I do. I like to mix and match the exercises as well.

Example  combinations
Leg Raise
Swiss Ball Weighted Crunch
Shotgun

Side Crunch
Swiss Ball leg Raise
Bosu Ball Crunch

Jack Knife
Side Bridge Reach with Dumbbell
Rollout

Swiss Ball Torso Rotation with weight
Hip raise
V-up

Workout Muse creates cutting edge custom interval workout music. They put together a free Spartacus workout soundtrack, this is a great way to keep timing while you workout with the Spartacus rountine. You no longer have to worry about how much time you have left with each exercise  or how much time to rest. The Spartacus Workout Soundtrack  lets you know every step of the way. It even lets you know how many circuits you have done and what is left to go.

The sound track will help you stay more honest and true to the workout.
Download it and try it out. Thanks Workout Muse for creating a awesome soundtrack to go with this killer routine.

Maximum Fitness 3000 Abs Workouts
By Myatt Murphy , CSCS Programming by Jerry Kindela

The May / June issue of Maximum Fitness is exploding with tips and workouts to get you back into shape for the beach or whatever you need to look good for. The 3000 Abs Workouts by itself makes it worth going out to get a issue.

I gave this workout 5 stars, 18 exercises 3000 possible workouts, Maximum Fitness delivers a comprehensive ab
workout that will keep your stomach muscles confused and burning.

The way it works mix and match two exercises from Lower Abs, Upper Abs, and
Obliques. Select only 1 Core exercise.

Workout two to three times a week.
Don’t repeat exercises, the objective is to keep your muscles
guessing and burning by hitting them at different angles.

Avoid this workout on days you work back and legs.
Back and leg workouts engage the same muscles groups that you will
use in these exercises.

For the first three sections:
Lower Abs, Upper Abs and Obliques.

Reps Weighted exercises – 8-12 reps 2-3 sets
Non Weighted exercises – 12-15 reps 2-3 sets

Lower Abs – Choose 2
Reverse Flat Bench Crunch
Hanging Leg Raise
Dumbbell V-Up
Physioball Leg Raise
Scissor Kicks

Upper Abs – Choose 2
Weighted Dumbbell crunch floor
Weighted or Reaching Crunch ( Stability Ball)
Angled Weighed Crunch ( Stability ball)
Kneeling Cable Crunch
Physioball Cable Crunch

Obliques – Choose 2
Oblique Crunch
Reaching Crossover Crunch
Twisting Leg Raises
Oblique Crunch
Lying Twist with Medicine Ball

For the Core section:
Choose one exercise perform for 1 set -  1 minute, work up to 3 sets  – a minute each.
Plank
Side Plank with Dumbbell make sure that you do both sides.
Bird Dog
Hold each side for 3 – 5 seconds.

Remember diet is also key when trying to get your six pack ripped and in shape.
Pick up this month’s issue of Maximum Fitness for the rest of the article and advice on getting your six pack abs.

Note for beginners: I have been lifting for a while now so my body is acclimated to deal with certain weight and exercises. If you are just starting out, *DON’T LIFT TOO HEAVY start with a challenging weight.
Make sure you stretch and warm up before you exercise to help avoid injury.

Rest. You may noticed that have I only rested  one day this week. It is suggested that you get two days of rest during the week to give your muscles time to heal etc. I vary my resting days from week to week depending on my diet and my mood. Working out relieves my stress, enabling me to keep my head during the week.

If you like this routine or need explanation of the exercises please contact me.

Sunday:
Men’s Health Arm Workout B:

Chin ups – Reps – 8,6,4, Failure 2mins rest btwn sets
Dips -Reps – 8,6,4, Failure 2mins rest btwn sets
Military Press -Reps -8,8,8 1 min rest btwn sets
Bent Over Row -Reps -  8,8,8 1 min rest btwn sets
French Press – Reps -8,8,15 30 secs of rest btwn sets
Circut -
Incline Curl
Seated Curl
Prone Curl
6 Reps each exercise – 30 secs of rest btwn each exercise
exercise – 3 Circuits

Monday:
Spartacus!

Tuesday:
Legs and Shoulder – Burn

Basic exercises that do the Job.
Legs -
Squats
Reps -  8-10,  3 sets + 1 super set  – 1 min rest btwn sets
Pyramid your weight start light than go heavy,
On the 3rd set go right into the super set no rest lighten your weight 50- 60% and Squat to failure

-
Curtsy Lunge
Side to Side
Unit Squat
Uni Stiff Leg Deadlift
Weigh Challenging – Reps  -  8-10
-
Calf Raise
Weigh Challenging – Reps – 8-10,  3 sets + 1 super set  – 1 min rest btwn sets
On the 3rd set go into right into the super set no rest lighten your weight 50- 60% and go to failure

Shoulders-
Weigh Challenging – Reps – 8-10,  3 sets + 1 super set  – 1 min rest btwn sets
On the 3rd set go into right into the super set no rest lighten your weight 50- 60% and go to failure
Arnold Press
Upright Row
Lateral Raise
Front Raise
Rear Delt Row

Ab Burn Day 1-
Rollout
Chair Knee Raise with Medicine ball
Hanging Leg Raise
V- Up with Medicine ball
Russian Twist
Sets – 3 Reps – 10 Rest 30 secs or  no rest btwn sets

Wednesday:
Men’s Fitness Build Muscle! Burn Fat!

Ab Burn Day 2-
Leg Extended Tuck
Weighted Swiss Ball Crunch
Mountain Climber Swiss Ball
Bench Jack Knife
Core Rotation

Thursday:
Rest

Friday:
Spartacus!

Saturday:
My heavy Day -
I like to workout for about two hours and I don’t change up the routine to much.

Bench Press –
5 Sets – Reps – 3 Rest a minute between reps lift as heavy as you can

Close Grip Bench Press –
3 Sets – Reps -8 Rest a minute between reps lift as heavy as you can

Incline Bench Press –
3 Sets – Reps -8 Rest a minute between reps lift as heavy as you can

Pullovers -
Weigh Challenging – 3 Sets – Reps -8 – Rest 30  seconds between reps

Close Grip Floor Press
Weigh Challenging – 3 Sets – Reps -8 – Rest 30 seconds between reps

Squats –
5 Sets – Reps – 3 Rest a minute between reps lift as heavy as you can

Lunge –
Weigh Challenging – 3 Sets – Reps -8 – Rest  30 seconds between reps

Stiff Leg Deadlift
Weigh Challenging – 3 Sets – Reps -8 – Rest 1 minute between reps

Deadlift
Weigh Challenging – 5 Sets – Reps -3-5 – Rest 1 minute between reps
lift as heavy as you can

Bent Over Row -
Weigh Challenging – 3 Sets – Reps -8 – Rest 1 minute between reps

Pull Ups-
3 Sets – Reps -8 – Rest 30 seconds between reps

Hammer Curl -
Weigh Challenging – 3 Sets – Reps -8 – Rest 30 seconds between reps