MarcSnyder_6PackAbs

 

Lets face it, everyone wants to have a 6 pack. It has become the definition of a fit individual. With all the “Ab Solution” programs on the market, why is it so few reach the goal the toned midsection they desire? The reason for that is because in order to get abs, then you need more than just crunches…

The truth is that diet and cardio will play the biggest factors in the definition of your midsection. The midsection is often an area that loves to hoard excess calories. To reveal the abdominal musculature most individuals need to start by reducing body fat levels. This is a task that is much more difficult than doing 1000’s of crunches. Follow these 3 keys to develop your abs.

1) DIET
In order to lose body fat while gaining muscle you need to have the right diet. For more information on this subject I suggest that you take a look at the two articles below:

Sample Diet For Gaining Muscle While Losing Fat

And one of my favorite articles:

Lose Body Fat and Not Your Mind

2) CARDIO
Handsome man exercising on a cross trainer machine
Cardio is another necessary component of the fat loss program. Assess what you are currently doing for cardio. Making small changes such as adding 20 minutes, or increasing intensity or frequency can jump start fat loss. Just be sure to not go past 60 minutes a day of cardio..

For more information, check out one of my favorite cardio articles on the Labrada.com site

Timing of Cardio To Optimize Fat Burning

marc-abs3) AB TRAINING
Now on to the fun stuff… Or so we thought.  For me, ab training is very basic. Over the years I have compiled specific movements that provide me with strong contractions in my abdominals and seem to yield the best results for me.

Ab Movement Selections
Pick 1 Upper Abs Movement:

Rope Crunches- Standing or Kneeling
Decline Crunches
Ab Machine
Lat PullDown Crunch

Pick 1 Lower Abs Movement:
Roman Chair Leg Lifts
Hanging Leg Lifts
Ab Sling Leg Lifts

Pick 1 Obliques Movement:
Lying Side Crunch
Hanging Side Knee Raise

Repetitions: For abs I like slightly higher rep ranges. I vary this from 15-30 reps. For movements I can control the weight I am using, I will rotate through the rep ranges over a period of days. 15 reps 1 session, followed by 20 the next, and so on until I repeat. For the obliques I use slightly higher reps and set a target of 50 reps.

Sets: I stick with 4 total working sets for upper and lower ab exercises. For obliques I usually finish the workout with 1 set total.

Frequency: Abs I train 2-3 times per week. I suggest training them after back day specifically as it will balance the lower back from movements performed that day.

Sample Workouts
Workout #1 Straight Sets

Roman Chair Leg Lifts 4 sets of 30 reps  (30 sec breaks)
Ab Machine 4 sets of 15 reps
Side Oblique Crunch 1 set of 50 reps
Each rep gets a 2 sec hold at peak contraction

Workout #2 Super Sets
Rope Crunches 4 sets of 20 reps in superset with Hanging Leg Raises for 20 reps
Side Oblique Crunches 1 set of 50 reps
Each rep gets a 2 sec hold at peak contraction

The above is pretty simple and basic information. There are no secrets to great abs, just a lot of hard work. Follow my 3 keys to great abs; you’ll be glad you did. Focus your attention on a good diet and a solid cardio program, coupled with an ab program similar to mine, and you will reap the mid section you desire!


About the Author
DSC_9331Marc Snyder is an active NPC Bodybuilder and current 2013 Mr Ohio. Marc has created a balance in his life with the sport he loves and the family of 2 kids and a wife that he lives for. Marc has been involved in many avenues of the fitness industry. He is a certified personal trainer and strength and conditioning coach. He also has experience in clinical exercise physiology working in the field for nearly 2 years.

It is now Marc’s goal to educate and guide individuals through yèt-their health and fitness journey by utilizing the knowledge he has gained over the years. He operates SnyderAthletics.com an online nutrition and training website to help people. achieve their goals.

Please follow Marc on his journey of continued progress by following him on his website at SnyderAthletics.com , facebook at www.facebook.com/NPCMarcSnyder and twitter at www.twitter.com/SnyderMarcA. He post his daily lifestyle tips on these feeds for you to access and utilize in your health and fitness journey.

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