Workout Trainer Journal: Abdominal Essentials

AB ESSENTIALS

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s e l u r c i s a b rlane e h t Mike McE BY

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s b a r o tips fBY lisa robins April 2012 01019101

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3 Workout Plans + 6 Meal Plans

l a n i m o d Ab sentials Es

By Mike McErlane Abs are the one topic that always comes up for every single one of us who trains. No matter how hard you train, or don’t train, abs are the one area that is the primary focus for many of us. A billion dollar ab machine media frenzy has exploded over the past few decades. Ab Expressway methods and un-conventional inventions have promised a variety of ways to Carve the abs, but little actually provide results.

Because of the explosion of interest in shedding the mid section, we have somewhat gotten away from the basics of abdominal training. The Arnold’s, Frank Zane’s, Steve Reeves back in the day kept it simple, and yet had some of the most sought after physiques not just of their day, but even of today’s top contenders for the King of the mid section.

The Basic Rules The basics of what works comes down to a few simple rules. One is to look at your nutrition. Second, obviously is to get on a structured plan that involves more than just working your abs. Yes Abs must be the focus, but you must have a complete program. No one way or workout is the key to IT ALL. Keep it simple, but keep it consistent. This

is the key phrase you must continue to remind yourself on a daily basis when training abs.

Getting Great Abs means you have to put in the work.

Are you ready?

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Diet of course plays the most significant role in how your abs look aesthetically, however like any other muscle in the body the abs MUST be worked. Some self Proclaimed experts would try to make the case that all you need is to watch what you eat and your abs will do the rest. Bottom line, THEY, ARE, WRONG. No strength coach, fitness expert, research scientist or PhD in Exercise Science, Kinesiology, Bio-Mechanics, or any other field will tell you NOT to work your abs. If you want a great looking mid section, then you must work it.

Now the type of abs you want may differ based on your over-all genetics and body fat percentage as well as how and where you carry most of your weight.

That is why it is key to tighten up the diet and also have a structured plan that targets the mid section in all areas.

The anatomy of the abs can be summed up in a basic structure of Upper, Mid, and Lower areas, and also the external obliques or the side region of your torso. Different exercises play a different role in emphasizing these areas more than the other.

The reason why there are so many different types of ab plans out there, and different ones the WorkoutTrainer.com website provides is because of the bodies ability to adapt. Every plan like any other is good for only so long until your body plateaus with the exercises, sets, and reps outlined in the program. Different variations in HOW you train also can be a solution for a stagnant ab plan that Nets little results. The loads you put on your body with either weight, reps or speed must all change at specific times during your progression. Be sure to check back frequently as we will always make more plans available in the future on the WorkoutTrainer.com website.

A Few Ab Videos to help you with your progression

TRAIN FROM THE INSIDE OUT Tips for Abs: By Lisa Robins In order to create flat abs, start from the inside of your abdominal wall, in this case the TA (Transverse Abdominus). Let’s face it, if you add size and strength to the top, without building a solid foundation underneath, the end result will suffer.

The simplest and most effective way to nail the TA is doing vacuum isometric holds on your feet. Stand tall with your heals under your hips, exhale all the air out of your gut and suck that lower abdominal wall back as if you want your belly button to touch your spine. Master this exercise for 3 seconds at time, progressing to 5, 10 and 30 seconds, as your strength increases. Three sets of 10 vacuums a day is a great start.

A few exercises to throw into the mix: Once you master the standing vacuum pose, you are ready to test this technique with my 3 favorite abdominal exercises: Crunches on a stability ball, hanging leg raises and reverse crunches.

When performing all three moves, always focus on pulling-in or “vacuuming” your lower abdominal back into your spine, even before starting the exercises.

THE COMPLETE PACKAGE Cornerstones to Creating a Lean Mid-Section

As with any specific training goal, you must look at all facets of your efforts to evaluate your chances of reaching success. Remember, you need shed the layer of fat on your midsection before your razor sharp abs can ever magically appear.

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Replace sugary, empty calories with whole, clean foods packed with power. Think lean proteins, low-glycemic carbohydrates and heart-healthy fats.

Hydrate that body and flush it out every day with clean,fresh water to prevent water retention, especially in the hot Arizona desert.

Training should always include both strength and cardiovascular exercise to promote fat trimming and lean muscle building.

MY CLEAN-EATING RULES: Eating clean does not include processed carbs, such as enriched wheat bread.

Eating clean does not mean starving or depleting calories as well as cutting calories from important food groups that support optimal health.

Eating clean does not mean overloading fresh food with chemicals to make them taste better, such as aspartame or sucralose.

Eating clean is not just about eating every 3 hours… it is the food source that is important, as well.

Eating clean does not mean you can eat as much as you want… Calories do count, no matter where they are coming from!

MY FOOD LIST: Here is a list of foods that I consume on a daily basis that support a CLEAN DIET. Of course, there are many more foods that could make this list, but this is what I like to eat on a regular basis.

Please keep in mind that I am allergic to dairy, so I take a calcium supplement to support this absence in my food sources.

Fresh Fruits & Vegetables, Herbs

Protein Sources: White Meat Chicken, skinless Fresh, Wild Fish: mostly Salmon and Mahi Mahi Lean meats, such as Flank Steak, Filet, Bison, Extra Lean Ground Beef Eggs, organic & cage free if possible SCI-FIT 100% Egg Protein Powder Complex Carb Sources: Gluten-Free Oatmeal Quinoa Brown Rice Sweet Potatoes, Yams Beans—Garbanzo, lentil, black Brown Rice Cakes Fat Sources: Extra Virgin Olive Oil Coconut Oil Raw Nuts—Almonds, Walnuts Raw Almond Butter Flax Seed Oil Avocado

Apples Berries Pink Grapefruit Red Grapes Butternut Squash Broccoli Asparagus Spinach Red Peppers Tomatoes Romaine lettuce Field Greens Basil, Cilantro Lemons—at night with hot water!

MY EATING RULES: I never skip breakfast or a meal for that matter, I’m too hungry!

I eat every 3 hours.

I have protein at every meal.

I never mix my complex carbs with fats, unless I am trying to add muscle.

I have 1 egg yolk with my whites to benefit from the good fats.

I try to focus on eating to live, rather than living to eat, although I do LOVE food!

I treat myself all the time as save those times for the weekend.

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The Meal Plans for Defined Abs Meal Plan 2

Meal Plan 1 Breakfast 1 whole egg 1 slice re duced-fat or fat-free cheese 2 slices low-fat deli ham

Breakfast 1 Western Bagel Perfect 10 Healthy Grain Bagel 1Tbsp Peanut butter

1 whole-wheat English muffin (Make breakfast sandwich: toast muffin; fry ham in and place on half of muffin; fry eggs using non-stick cooking spray and place on ham; top with cheese and cover with other muffin half to make breakfast sandwich)

Late morning snack 1/2

cup reduced-fat Greek yogurt

1 tsp honey (mix honey in yogurt)

Lunch 2 slices Turkey deli meat, or low-fat deli ham 2 slices reduced-fat or fat-free American cheese 1/4 avocado 1 Tbsp light mayonnaise (Make rolls: Layer cheese on turkey, or ham; spread mayo; slice avocado into 2 strips and put 1 slice of avo in middle of cheese; roll meat and cheese around avo)

Mid-day Snack 2 hardboiled eggs 1 Tbsp light mayo Lettuce (add mayo to eggs for egg salad; wrap egg salad in lettuce leaf)

Dinner 6 oz lean ground beef (or lean ground turkey) 1/4

cup reduced-fat cheddar cheese

1 tbsp fat-free sour cream 4 tbsp

salsa

1 cup shredded lettuce

Late morning snack ½ cup Reduced fat Greek yogurt 1 tsp honey (mix honey in yogurt) Lunch 2 slices Turkey deli meat, or low-fat deli ham 2 slices reduced-fat or fat-free American cheese 1/4 avocado 1 Tbsp light mayonnaise (Make rolls: Layer 1 slice of cheese on 1 slice of turkey, or ham; spread mayo on the cheese; slice avocado into 4 strips and put 1 slice of avocado in middle of cheese; roll meat and cheese around avocado and eat) Mid-day snack 1 can sardines in olive oil Dinner 6 oz chicken breast (baked or grilled) 1 cup Brussels sprouts (sautÊ in olive oil, add Tbsp lemon juice, tsp garlic salt) 2 cups mixed green salad 1 Tbsp olive oil w/1 Tbsp vinegar (dressing)

Nighttime snack 2 oz. beef jerky

Nighttime snack 2 oz. fat-free or reduced-fat cheese (Swiss, cheddar, or Monterey jack) 2 l arge celery stalks 1Tbsp Peanut butter (spoon peanut butter into groove of the celery)

Totals

Totals:

1/2 med. Tomato (Taco salad: Brown meat in pan; add taco seasoning; add meat on lettuce; tomato, cheese, salsa + sour cream)

1400 calories, 135 g protein, 70 g carbs, 60 g fat

1500 calories, 150 g protein, 75 g carbs, 70 g fat.

Meal Plan 3 Breakfast 1/2 cup Kashi Go Lean Cereal 1/2 cup low-fat milk 2 hard-boiled eggs Late morning snack 1/4 cup boiled soybeans (edamame) 1 stick light mozzarella string cheese (~ 1oz.)

Lunch 1/2 cup low-fat cottage cheese 2 Tbsp salsa (top cottage cheese with salsa) Mid-day snack 6 oz. Shrimp 1 Tbsp seafood cocktail sauce Dinner 4 oz lean ground beef or turkey breast 1/4 can (14.5 oz.) diced tomatoes 1/4 med. onion (Make Chili con carne: brown beef in pan; add tomatoes and onion, 1/2 tsp ground cumin powder, 1 tsp chili powder, salt n pepper to taste to make chili con carne) 2 cups mixed green salad 1 Tbsp olive oil w/1 Tbsp vinegar (dressing) Nighttime snack 2 sticks light mozzarella string cheese 2 large celery stalks 1Tbsp Peanut butter (spoon peanut butter into groove of the celery) Totals:

1350 calories, 130 g protein, 65 g carbs, 65 g fat

Meal Plan 4 Breakfast 2 2 1/4 cup 1/2 cup 1/2

whole eggs egg whites low-fat cottage cheese chopped broccoli med. Onion

(Make frittata: In pan on medium heat, cook onions for 5 minutes with fat-free cooking spray, add broccoli and cook for 5 minutes, In a large bowl, mix eggs, and cottage cheese and add to pan, lift and rotate pan so that eggs are evenly distributed; As eggs set around the edges, lift them so uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a plate)

1 whole-grain waffle

Late morning snack 1 stick light mozzarella string cheese 1 oz. mixed nuts

Lunch 1 slice 1 slice 1 slice 1 oz.

1 2 cups 1 Tbsp

low-fat deli ham deli turkey breast extra-lean turkey bacom reduced-fat or low-fat cheese whole egg mixed green salad olive oil w/1 Tbsp vinegar (dressing)

(Cobb Salad: slice ham and turkey into strips, chop cheese and bacon, slice egg, mix ingredients and dressing to salad)

Mid-day Snack 1/2 cup Reduced-fat Greek yogurt 1 tsp honey

Dinner 6 oz. top sirloin steak (grilled) 10 asparagus spears (grilled) (rub olive oil on asparagus; sprinkle garlic salt and grill)

2 cups mixed green salad 1 Tbsp olive oil w/1 Tbsp vinegar (dressing)

Nighttime snack 1/2 cup cottage cheese Totals: 1600 calories, 140 g protein, 70 g carbs, 90 g fat

Meal Plan 5 Breakfast 1 whole egg 1 egg white

Meal Plan 6 Breakfast 1 cup lowfat milk 1 cup Kashi Go Lean Cereal

1 slice reduced-fat or fat-free American cheese 2 slices low-fat deli ham 1 low-carb tortilla (Breakfast burrito: Heat tortilla in pan; fry ham and place on tortilla; scramble eggs and cook in pan using non-stick cooking spray, add cheese on tortilla; roll tortilla)

Late morning snack 2 hard-boiled eggs 2 cups mixed green salad 1/4 avocado 1 Tbsp olive oil w/1 Tbsp vinegar (dressing) (add sliced eggs and avo to the salad; top with dressing)

Lunch 1/2 Low-Carb Tortilla 1/8 cup reduced-fat or fat-free shredded cheese 3 oz. chicken breast (Chicken quesadilla: chop chicken and cook in pan; place tortilla in a separate pan on medium heat; add cheese and cooked chicken to half of the tortilla and fold over tortilla cook both sides of tortilla until cheese is melted)

Mid-day snack 4 oz. Shrimp 1 Tbsp seafood cocktail sauce

1 oz. fat-free or reduced-fat cheese (Swiss, cheddar, Monterey jack, etc.)

2 slices Turkey breast or low-fat ham deli meat

(Slice cheese into two thin pieces and place in middle of turkey; roll up turkey and eat) 1 oz mixed nuts

Lunch 1/2 can tuna 1/2 cup low-fat cottage cheese

(mix tuna in cottage cheese, add diced onions, carrots and peppers if desired) Mid-day snack 1 stick light mozzarella string cheese

Dinner 6 oz salmon (broiled or grilled) 2 cups mixed green salad 1 Tbsp olive oil w/1 Tbsp vinegar (dressing)

(add salmon to salad and eat as a salmon salad) Nighttime snack

Dinner 2 oz. lean ground beef 2 whole eggs 1 slice extra-lean turkey bacon, such as Jenny-O 1/8 cup reduced-fat/fat-free shredded cheddar cheese 1 Tbsp reduced-fat sour cream ¼ small onion (Cheeseburger quiche: brown beef in skillet with ¼ of chopped onion; cut cooked turkey bacon into 1-inch pieces; add beef and bacon to bottom of a pie pan; Add eggs, sour cream; cheddar cheese and 1 tsp of garlic powder in bowl and mix; pour mixture over beef and bake 40-45 minutes at 350º or until top is browned)

Nighttime snack 1/2 cup cottage cheese 2 tbsp salsa

Totals:

Late morning snack

1450 calories, 130 g protein, 65 g carbs, 70 g fat

1/2 cup cottage cheese 2 tbsp salsa

(top cottage cheese with salsa) Totals:

1450 calories, 140 g protein, 70 g carbs, 70 g fat

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The Ab Workouts Plan 2

Plan 1

Day 1 Exercise Plank Side Plank Laying on Ball Abdominal Crunches Hands by Head

Day 1 Exercise

Sets Reps Muscle

3 3 3

30 30 30

Abs Abs Abs

Laying on Ground Abdominal Crunches Hands by Head Leg Lifts on Ground V-Ups With No Equipment

Day 2 Sets Reps Muscle Exercise Laying On Ball Abdominal 3 25 Abs Crunch With Cable V-Ups With No Equipment 3 15 Abs Laying On Ball Abdominal 3 30 Abs Crunch With Cable Day 3 Exercise Bent Over Cable Crunch Plank Russian Twists

20 30 15

Abs Abs Abs

Day 5 Sets Reps Muscle Exercise Hanging Leg Raise 3 10 Abs Plank 3 30 Abs V-Ups With No Equipment 3 15 Abs

25

Abs

3 3

25 30

Abs Abs

Day 3 Sets Reps Exercise Laying on Ground 3 30 Abdominal Crunches Hands by Head Leg Lifts on Ground 3 30 V-Ups With No 3 30 Equipment

Day 4 Sets Reps Muscle Exercise V-Ups With No Equipment 3 20 Abs Laying on Ball Abdominal 3 20 Abs Crunches Hands by Head With Band Laying On Ball Abdominal 3 15 Abs Crunch With Dumbbell

t

Muscle

3

Day 2 Sets Reps Exercise Laying on Ground 4 25 Abdominal Crunches Hands by Head Leg Lifts on Ground 4 25 V-Ups With No 4 25 Equipment

Sets Reps Muscle

3 3 3

Sets Reps

Day 4 Sets Reps Exercise Laying on Ground 5 30 Abdominal Crunches Hands by Head Leg Lifts on Ground 5 30 V-Ups With No 5 30 Equipment

Muscle Abs

Abs Abs

Muscle Abs

Abs Abs

Muscle Abs

Abs Abs

Plan 3

Day 1 Exercise Sets Laying on Ball Abdomi3 nal Crunches Hands

by Head With Band SUPER-SET Laying on Ball Abdomi3 nal Crunches Hands

by Head V-Ups With No Equip4 ment SUPER-SET Bent Over Cable 4 Crunch Hanging Leg Raise 2 SUPER-SET Plank 3 Day 2 Exercise Sets Laying on Ball Abdomi3 nal Crunches Hands

by Head With Band SUPER-SET Laying on Ball Abdomi3 nal Crunches Hands

by Head V-Ups With No Equip3 ment SUPER-SET Bent Over Cable 3 Crunch Hanging Leg Raise 3 SUPER-SET Plank 3

Day 3

Reps Muscle 25 Abs

25

Abs

10

Abs

25

Abs

10

Abs

10

Abs

Reps Muscle 20 Abs

20

Abs

10

Abs

25

Abs

10

Abs

20

Abs

Exercise Sets Laying on Ball Ab4 dominal Crunches Hands by Head With Band SUPER-SET Laying on Ball Ab4 dominal Crunches Hands by Head V-Ups With No Equip3 ment SUPER-SET Bent Over Cable 4 Crunch Hanging Leg Raise 2 SUPER-SET Plank 3 Day 4 Exercise Sets Laying on Ball Ab3 dominal Crunches Hands by Head With Band SUPER-SET Laying on Ball Ab3 dominal Crunches Hands by Head V-Ups With No Equip2 ment SUPER-SET Bent Over Cable 4 Crunch Hanging Leg Raise 3 SUPER-SET Plank 3

Reps Muscle 20 Abs

20

Abs

20

Abs

15

Abs

10

Abs

30

Abs

Reps Muscle 30 Abs

20

Abs

10

Abs

25

Abs

10

Abs

40

Abs

POST

REAL SCIENCE

REAL SUPPLEMENTS

UNREAL RESULTS

JYM Supplement Science combines real science with real ingredients to deliver unreal results. Post JYM, my revolutionary post-workout recovery formula, delivers the exact ingredients you need after every workout to ensure those unreal results. It’s a powerful post-workout cocktail scientifically designed to help you boost repair, maximize recovery, and build more muscle.

Like every JYM product, Post JYM contains no proprietary blends, proper dosing on all ingredients, no “abbreviated” formulas, no concentrates, and no BS. All nine of the ingredients in Post JYM are critical for recovery. There is no filler.

Jim Stoppani, PhD

Owner - JYM Supplement Science

get it now!

NOW AVAILABLE AT