Ab training routine for beginners to intermediate trainers

Abdominal training is highly beneficial for one and all, its relevant for the average gym goers to the highest sport profession.  Having a strong midsection has many many benefits,  good posture,  fewer back problems, better performance, smaller waist just to name a few...

Abdominal training should form part of your normal training routine atleast 2-3 times a week,  for beginners I recommend 1-2 a week just to speed recovery at first, abdominals is very fit muscles once they are activated and can be done full force 6 days back to back and no sign of fitueg but thats for advanced to professional levels and is not not needed to sculpt a healthy strong defined mid section.

Ab training routine for beginners 1-2 a week.

Crunches on floor knees bent (put hands on quads, crunch and slide hands till knee caps are in palm of hand and slowly return to starting position) 3 x 15

Bridge also known as Plank (forearms and feet is the only oarts touching the floor while you suspend your body like a brige between the to anchors so to speak forearms and feet, back must be straight at all times,  form is crucial here. 4 x failure slow and controlled.

Hanging leg raises on support frame- for beginners start with legs bent to get the form and contraction correct. Make sure back is straight and firm pushed back into back cushion. Slow and controlled contract abdominals to bring knees up till thighs are parallel with floor and slow return to starting position,  do not swing and use momentum for this will defeat the purpose completely.  3 x12-15

Rest for beginners should be 90-120 sec. between set to provide enough rexobwry so sets can be completed as you progress rest time will be decreased.

Intermediate trainers 3-4 x a week

Hanging leg raises on support frame - legs closw to straight, keep slight bent in knees. 4 x 12-15

Bridges / Planks 4 x failure try and move forearms and feet further apart to increase workload on abdominals but do not sacrifice form for over load.

Cable crunches - standing or seated at cable machine bar attached to cable hold firm behind head and crunch the weight downward like a normal crunch just witj added weight, keep movement slow and controlled, focus on contractions, its not a big movement(range of motion is compact and short) its small and powerful,  keep constant tension in muscle for entire set, once set start abdominals should remain in contraction till weight is returned to base and you step out. 4 x 15-20

Sit -ups on roman chair - pretty straight forward,  just check your form, back should be straight with abs doning the work not the lower back, if you feel lower back working 2 possibilities is responsible,  either you are to fatigued to keep good form or you are doing it wrong. Do this exercise first to avoid the fatigue factor. 4 x 12-15

Rest for intermediate 45 - 60 sec. Keep things moving, catch breath, slow breathing down take a sip of water and hit it again, stay focused and on point.

This routine will send you on your way to a healthier stronger midsection.
Always focus on contraction and good form, as we all know rome wasnt built in a day, take your time and do it right, correct training heelds great results all the time.

Summer is around the corner, start sculpting now and avoid disappointment.

Fat burning and supplements

When looking at supplements thats gonna give you bang for your bucks there are a few things to consider...

CLA- (conjugated linoleic acid) this is a natural facilitator for fat loss by increasing the enzyme Lipoprotein Lipase, wich breaks down fat and also very effective at blocking estrogen and interferes with estrogen signalling in breast cancer cells, therefore slowing down even preventing breast cancer and gynocomastia in male bodybuilders. Effective dose - 2500 - 3500mg a day

Green Tea Extract - fatburner and powerful antioxidant
Green tea has many health benefits but for this segment im only gonna touch on fat burning. Green tea significantly increases thermogenesis and calorie expenditure over 24 hours by increasing the respiration rate of brown fat cells...
Effective dose - 75-90mg per serving 2-3 times a day with meals.

Guarana Extract (caffeine)
Energy boost and fat burning.
Caffeine as you know is a central nervous system stimulant,  increased alertness and more focus. Caffeine enhances energy and power output to increase fat metabolism and delaying onsets of muscle fatigue.
Effective dose- 200mg twice daily 6 hours apart.

L-Carnitine - cellular and mitochondrial energiser.

Carnitine is a potent fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body. By raising the level of muscle carnitine, you support the fat burning process, and because your body becomes more efficient at processing fuel, it will increase your energy levels. Elevating carnitine will also improve physical performance by burning more fat, sparing glycogen, clearing muscle lactate, and increasing anabolic hormone response but that foe another time.
Effective dose- 500mg 2-3 times a day

These are all save and effective supplements for fat loss,  you can use them alone or in a fatburning combo by supplement companies, just make sure its all there and at the effective dosages; -)

Back to basics for back....

These moves should form great part of your training routine for back...its big basic moves that work...arnold did it in his prime...phill heath is doing in his prime. ..why? Cause they work!

Warming in the winter...

Its that time of the year where we dissappear under layers of warm clothing. ..winter is here.

Its always a good idea to warm up and get muscles into work mode...when its cold/winter its critical that body gets a nice decent warm-up.

I see a lot of people stretching before they train...stretching a cold muscle is not wise...secondly, stretching sends a signal to the brain that tells the brain the work is over, we can relax now...and then you start a workout...see where im going with this...if you stretch before you train, you arebsetting yourself up for a fall...stretch when you done with training.

Warming up...
Any form of cardio for 8-10 min just to get heart rate going and get warm blood pumping throughout the entire body.

I suggest that your first exercise of your program should have at least 2 warm up sets with very light weights.
These sets are not counted as part of program. ..uts for safety reasons only.

Also. ..clothing plays a major role...dress appropriate... dress comfortably so movement is easy...

Everything is a little slower when its cold..so take your time and prepare your body if you want your body to perform optimally without injury.

Keep it warm...keep it safe

Compounds that count...

What is compound exercises? ??
Compound in this text means a move that involves a lot of muscle to contribute to the exercise...
Exercises of these nature normally aquire heavier weights...its big moves with big weights so to speak...

Examples... squats..deadlifts..bench presses. ..these are all very good compound exercises to have in your arsenal of exercises...men or female..these are the fundamentals of weight training of most sports...its the basics and they work...

Why do compound training???

Compound moves forces many muscles to contribute energy to do the move...making this a very anabolic move...meaning it puts factors into play that normally doesnt happen with singular or isolated movements... the 2main ones that we are focusing on is 1 Testosterone and 2 Growth Hormone. .. T and GH plays major roles in the body. ..T is the main key to muscle and GH the main key to fatburning, longevity, sleep patterns just to name a few...

Compound moves should be the basis of any training program if results is aquierd. ..
Do big moves for big changes...
If you are not sure about the technique or havent done it ever...ols consult...a) a trainer at the gym or b) a fitness instructor. .they are there if you need help...these are difficult exercises and there is right way and a wrong way to anything...make sure you are doing the right way...

Train hard but train smart...

Keeping it fresh. ..

Training for wellness and healthy living should be functional as well as fun...everybody likes new things...from the oldest lifter to the most hardcore lifter will lie if they say I dont love a new program even if its nit even a new one.. just something else. ..a change in pace. ..

My programs of any kind has a 6-8week lifespan. .then its time to change...
Why do I do this???

The human body is excellent at adapting. ..the body is designed to build up memory even in muscle...
The idea is to keep the body guessing. ..before the body gets a time to fully adapt to the stimuli, you chnage it uo again for 6-8 weeks.

Ways to keep it fesh....
Change program every 6-8week
Change order of program around...mix the pattern.
Change exercise order in program. .things you normally do last..now begin with that exercise.
Ad extra reps or sets to exercises. .if you normally do low reps. .now go for high reps and visa versa. .
Move away from machines and do more free weight...
These are a few ways to change the same program. ..

Ladies same applies to you...go do a step class for a month or spinning if thats not normally what you do...and the other way around...if you just do cardio or classes. .go hit the weight from time to time... nit trying to step on anybodies toes here...just saying keep it interesting and challenging...the body will thank you for it...

Keep your body guessing. ...

Resting for better results

Yes you read the header correctly. ..resting for better results this ''better" includes fat burning...muscle growth...wellness. ..

From the top... when training of any kind, the body breaks down, cortisol levels rise, catabolic state...
This tears on micro level needs time to heal and recruit new muscle fibres, if this doea not happen then tje micro tears become macro tears and soon injury or over training will result.

Keep in mind that if you train...thats just a small percentage of the transformation,  you can kill yourswlf in the gym, countless hours of lifting and cardio, if your aftermath is not sound then very poor results can be expected...

Now we all know that a good diet is key to any sport really to perform at peak levels...but if there is no time to rest and recover then its all pointless...

Sleep is the king of recovery...the body can only full recuperate and build new cells even burn fat and more defined when you sleep...im talking bout a good nights rest even a afternoon nap.

If you sleep patterns is wack then chances are that you will not lose weight if that is your desired goal...nor will you get stronger or build lean muscle...in all three these cases the exact opposite will occur. ..

When you sleep (REM-rapid eye movement) then magic happens in the body...hormones balance...growth hormone is released (fat burner, longevity, recovery) and Central nervous system gets a chance to recover...

Tips on rest...
Try and not train weight 5 days a week without a rest day in between..say a 2 day split 2 training days (monday and tuesday) then an off day (wednesday) and 2days on again (thurday friday) on off days you just do mild walking cardio to circulate fresh blood to muscles...

I also suggest a week off after every 10-12 weeks...this gives body ample time to rest and recover and renew your hunger for training again.

Get a good night's sleep 6-8hours per night... naps is good too...

Train hard...rest hard...keep the balance. ..;)