Abs... the holy grail of the best attribute on any person ever! As a trainer the number one thing I am asked is "Chris, how do I get abs!?" my #1 response to this is the same. Stop eating horrible and hit the resistance training!
It's true, some people will never have to work for abs, and others will have to bring heaven and hell together to get them haha! But the truth is, if you eat well and workout, then you can achieve the greatest midsection and overall muscle tone imaginable.
The 70/30 rule
Abs are literally made in the kitchen. You are what you eat. So when it comes to abs, think of it as
70% kitchen and food intake
30% weight room.
Lifting weights is the easy part. Working out is rewarding, gives us energy and allows us to literally live a healthy way of life, however if you go to the gym and go hard for 2hrs, and then you go home and eat like a pig, simple carbs (sugars, sugars, sugars, fat, fat, fat!) and drink like a horse then you're never going to make an impact on those beautiful abdominal muscles and v-cut!
So if you want Abs, eat right and lift weights and do some cardio.
Here is your fat tummy workout!
Do this workout 3x a week (Monday, Wednesday, Friday)
1. Warm-up: Walk on treadmill 5mins
2. Squats: 3sets of 15reps - Rest 45 seconds between sets
3. Chest Press: 2sets of 20reps - Rest 45 seconds between sets
4. Seated Row: 2 sets of 20 reps - Rest 45 seconds between sets
5. Push-ups: 2 sets of 30 seconds - Rest 45 seconds between sets
6. Shoulder Press: 2 sets of 20 reps - Rest 45 seconds between sets
7. Calve raise: 3 sets of 25 reps - Rest 45 seconds between sets
ABS:
1. Plank: 3 sets of 30 seconds - Rest 10 seconds between sets
2. Side Planks: 3 sets of 30 seconds - Rest 10 seconds between sets
3. Leg lifts: 3 sets of 12 reps - Rest 10 seconds between sets
4. Supermans: 3 sets of 12 reps - Rest 10 seconds between sets
5. Russian Twists: 3 sets of 12 reps - Rest 10 seconds between sets
Meal Planning
Breakfast: 7am - Protein (Egg, Yogurt)
Snack: 10am - Fruit/ Protien Shake
Lunch: 1pm - Protein and Carbs (meat/beans/ veggies)
Snack: 3pm - Fruit/ Protien Shake
Dinner: 6pm - Protein and Carbs (meat/beans/ veggies)
Snack: 9pm - Fats (Almonds, Cashews)
Enjoy!
- Chris Burris
