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A couple ways to get those “Abs” you want

STOP RUNNING MILES AT A TIME, STAY OFF THE ELLIPITCAL, AND FORGET THE WORD CRUNCHES! STOP FOLLOWING THE TRENDS AND TRAIN!!!

By performing sprints and a strength training program that challenges you, you will not only feel good, but look good this summer. If you’re hoping for a lean body composition and chiseled abs at the beach, forget the 15-minute ab programs in favor of a total body traditional strength program—and throw in some sprint intervals too.

 

Strength training and high-intensity intervals are well proven to give you lean abs, whereas programs that just train the abs have little pay off. For example, one study in the Journal of Strength and Conditioning Research compared the effect of a six-week abdominal training program in which participants performed seven ab exercises (2 sets, 10 reps) five days a week—a fairly large number of reps, but none of the exercises used weights, meaning the metabolic effect on the body was minimal.

 

The exercises used were the Bent-Knee Sit-Up, Lateral Trunk Flexion, Leg Lifts, Oblique Crunch, Stability Ball Crunch, Stability Ball Twist, and Abdominal Crunch. Results showed no changes in body weight, body fat, abdominal fat, or waist circumference. Participants did improve abdominal endurance with a one-minute curl up test.

 

For the amount of time and effort invested in the ab program, participants didn’t get much benefit. A better training program would include deadlifts, squats, bench press, chin-ups, lunges, rows, and overhead press, with one ab exercise a day rounding out the training program. The fat burning effect would be much greater since these lift use larger muscle groups than the abs, while the squats, deads, chins, and lunges all require significant recruitment of the abdominal muscles. Plus, the added benefit of lifting heavy weights will help you lose fat that covers the abs, while improving muscle “definition.”


MILO 19.4 cover: Lu Xiaojun (China) bangs away on some snatch pulls in the training hall at the 2011 World Weightlifting Championships (DisneylandParis) a couple of days before winning the 77-kg category via a 170-kg snatch and a 205-kg clean and jerk. Randall J. Strossen photo.

 (Above is a picture of an Olympic lifter, and he may do 2 to 3 specific “ab” exercises per week if that, and crunches are not included in that list. The reason he looks like he does is 1. Hard work, 2. Lifts heavy weight with proper technique, 3. Proper Program Design/Exercise Selection, and 4. Proper Diet)


Another solution is to do sprint intervals to burn excess fat around the middle.

High-intensity intervals have been shown to be even more effective than strength training at burning fat fast. A recent study showed that participants who did a 6-week sprint interval program (4 to 6 sprints for 30 seconds each with 4 minutes rest) lost an impressive 12.4 percent body fat and an average of 3 kg of fat mass. Total training varied from 18 minutes when participants performed 4 sprints to 27 minutes when they did 6.

 

If your primary goal is lean abs, a high volume total body program with sprints is the way to go. You’ll gain strength and muscle mass in the obliques, rectus abdominus, and erector spinae, giving you better trunk stabilization and a rock hard stomach.

 

Reference: Poliquins Blog

 

Vispute, S., Smith, J., LeChiminant, J., Hurley, K.The Effect of Abdominal Exercise on Abdominal Fat.Journal of Strength and Conditioning Research.2011.25(9), 2559-2564.

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“Train To Become A Better Surfer”

Aaron_chang_him

Want to paddle harder, turn quicker, rip harder, and last longer in the water? WELL LISTEN UP!

Surfing is of course FUN! And yes it’s a great workout. But your time in the water and your technique isn’t enough if you want to become GREAT at what you’re trying to accomplish. You don’t realize there is a big piece of the puzzle that will help you reach your full athletic potential.

Do not rely on just surfing as your workout. In addition to making you a better surfer, a solid Strength and Conditioning program will allow you to recover much faster from your battles with the water. You will be less prone to injury and will have more stamina to stay in the water longer and actually having fun instead of struggling to breathe out there.

Let’s Get One Thing Straight

A lot of people think lifting weights is about gaining weight, getting bigger, losing flexibility, and looking like a bodybuilder. Actually it’s the total opposite, lifting weights will actually help you lose body fat, get leaner, gain flexibility, get stronger, and help with overall mental toughness, and of course look like an athlete. Strength & Conditioning training is about training like an athlete, it’s about performing exercises that will transfer over to your sport, which in this case is Surfing. Balancing on a physioball, crunches, and resistant band exercises just wont get the job done. Don’t get me wrong, there is always a time and place for this type of training but usually its when you’re trying to rehab from an injury.  Weight Training and the right kind of Speed and Conditioning program will help you enhance your performance.

What Do You Need To Become A Better Surfer?

  • 1.    Explosive Power and Overall Strength
  • 2.    Muscle Endurance
  • 3.    Core Strength
  • 4.    Nutrition!!!!!

Explosive Power & Strength

You can gain these attributes by performing Plyometrics, Olympic Lifts, and just overall Resistance Training.

Note: Lifting weights and performing the right exercises will help you gain balance, coordination, and flexibility.

Muscle Endurance

You can gain muscle endurance by Circuit Training, or as simple as cutting your rest period down between exercises and sets.

Core Strength

Crunches and Sit-ups are HORRIBLE when trying to gain core strength. You must perform specific core exercises such as Planks, Side Planks, Bird Dogs, Etc.

Nutrition

This could probably be the most important aspect of your training plan. If you do not eat right, all the training you’re doing is for nothing.

Use a Jet Ski for example, if those Jet Ski’s aren’t filled with plenty of fuel there is no way they are able to battle through those water’s to come save our asses.  Same goes for our bodies, if we are constantly trying to perform on an empty tank or cheap gas we will not be able to perform to full potential and eventually shut down.

Remember: “Proper Preparation Prevents Piss Poor Performance”

CREATE YOUR LEGACY


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CHECK OUT MY YOUTUBE PAGE FOR IDEAS ON EXERCISES