What it Takes to Get that Six-Pack

The six-pack is the epitome of a person's dedication physical fitness. Desired by many and yet so few achieve this marvel of peak abdominal conditioning. What does it take to get six-pack abs? More work than you could ever imagine.

Most people believe that a six-pack comes from doing hundreds, maybe thousands, of sit-ups and crunches. While this helps, it is only a small part of what goes into developing abs of steel. To get the abs of a Greek god takes discipline in both the gym and the kitchen.

In the Gym

Exercises that focus on the abdominal muscles tend to build muscle in the area. While sit-ups, crunches, and ab rollouts are important components for getting six-pack abs, they lack one necessary attribute - the ability to burn fat.

Fat gathers in the stomach area and covers the abdominal muscles. In order to remove the fat, look to incorporate more cardiovascular exercises into your workout routine. Look to add 15-30 minutes on a treadmill, exercise bike, or elliptical to your regular regimen and watch the fat around your mid-section melt away.

In the Kitchen

Sticking with the subject of fat, burning off the unwanted mass is only part of the plan. A person looking to get six-pack abs must be mindful of what and when they eat. Attempting to burn off fat is pointless if you continue to eat meals high in calories and fat content.

Add more fruits and vegetables to your diet along with other low fat and low-calorie foods. In addition, eating more frequent, smaller meals throughout the day helps to boost your metabolism, allowing you to burn more calories while you rest. Not only will you be well on your way to seeing those six-pack abs you want, but you will also have more energy and shed pounds.

Meal preparation also helps to achieve your six-pack goal. To battle the desire to grab some fatty foods because of lack of time, prepare your meals for each day at the beginning of the week. Now, if you are running behind, you have a healthy meal ready to grab and go. It keeps your diet intact and saves you money as well.

Having a six-pack is a confidence booster. It is evidence that you work hard in the gym regularly as well as maintain a nutritionally balanced diet. Becoming dedicated in the gym and the kitchen takes work, but the results will amaze you once you have gained these disciplines. Get your workout clothes ready and prepare your shopping list. It is time to get that six-pack.

Yesterday, Today, and... That's It.

Another day started with ab rollouts.

I love those things.

Helps me wake up and get ready for the day.

Yesterday, in the apartment exercise room, my workout consisted of:

• 5 minutes on the exercise bike
• 6 sets of dumbbell bench press
• 1st set: 25 lbs for 25 reps
• 2nd set: 30 lbs for 25 reps
• 3rd set: 35 lbs for 20 reps
• 4th set: 40 lbs for 15 reps
• 5th set: 45 lbs for 12 reps
• 6th set: 50 lbs for 8 reps
• 3 sets of dumbbell curls
• 1st set: 25 lbs for 12 reps
• 2nd set: 30 lbs for 10 reps
• 3rd set: 35 lbs for 8 reps
• 3 sets of dumbbell lateral raises
• 20 lbs for 10 reps
• 3 sets of dumbbell front raises
• 20 lbs for 10 reps

Good quality workout indeed. Really got the blood to flowing. Made me flex in the mirrors maybe two, or three, times.

We'll see what today's workout will bring. Not doing too much. More time on the bike and some more ab work.

I'm working towards something.

What are you working towards? Let me know.

Les Mills COMBAT: Day 12 - Shock Plyo HIIT 2

I have found my white whale... or maybe my Jerry or Tweety Bird. I've never read Moby Dick. I have watched a lot of cartoons.

Shock Plyo HIIT 2 challenges me. It pushes me to a point that I haven't reached yet. The other sessions do not compare. They're easy.

I ran in place. I did jump squats. I did lunges and double lunges. And then I paused the DVD, had a drink of water, and took a deep breath. Press play.

More running in place. More jump squats. And there's still 20 minutes to go. I keep pushing. 

Wait. You want me to do burpee, transition to a squat, and then jump up in the air? Ok. 

You want me to do that again? Ok. 

I try not to think about how much I sweat or how heavy I breathe. I push pass the burning sensation in your arms and legs, although at times I want to stop. If you want to change your body, then you have to take control.

I want to change my body. 

If you're ready to grow and want to change your body, check out Les Mills COMBAT or any of the other programs Beachbody has to offer at beachbodycoach.com/philipm78.

Also, follow me at Twitter at @pmelton357.

Let's get in shape, let's have fun, and #letsgetstrong.

Les Mills COMBAT: Day 6 - COMBAT 30 Kick Start

Day 6 of Les Mills COMBAT and we're back at the beginning. Back to the COMBAT Kick Start DVD and I decided to, like yesterday, add some light weight training after the session. 

I feel great!!! 

Had a good sweat and a good workout. I kept my own pace throughout the workout to make sure I used good form. Overall, today's session was low on struggle, but high on intensity and accuracy. 

I also added some resistance by wearing my weighted gloves. I don't plan to wear them often, but I was curious to see how challenging they would make it.

So, after kicking and punching my invisible opponent to death, I did the following:

• Bench press - 2 sets of 20 at 70lbs
• Leg extensions - 2 sets of 35 at 25lbs
• Leg curls - 2 sets of 25 at 25 lbs
• Upright row - 2 sets of 15 at 70 lbs
• Ab roll out with Ab Wheel - 2 sets of 15

Did I mention that I feel great? And with tomorrow being a rest day, I've officially completed my first week of Les Mills COMBAT. Nothing like a sense of accomplishment to keep you motivated, especially when it comes to physical fitness.

I'm going to have to fight the urge tomorrow to workout. My body needs the rest and I want to be ready for week number 2. I'm excited about my progress in just this week alone. And I'll continue to challenge myself even further than what the Les Mills COMBAT series has in store for me. Results are what I'm looking for and RESULTS are what I will get.

If you are looking to change your body and want results as much as I do, check out the Les Mills COMBAT series or the many other programs BeachBody has to offer at beachbodycoach.com/philipm78.

Also, follow me at Twitter at @pmelton357.

Let's get in shape, let's have fun, and #letsgetstrong.

Les Mills COMBAT: Day 5 - Shock Plyo HIIT 2

Here I go again. Back on the 30 minute track to reshaping my body with Les Mills COMBAT. Today's session is the Shock Plyo HIIT 2.

My plan today was to go above and beyond my Les Mills COMBAT workout and as tough as it was, I did just that.

Shock Plyo HIIT 2 is all about constant movement. I did squats, lunges, double lunges, ski hops, jump squats, suicides... heck, I can't even remember everything. And when I wasn't doing one of the aforementioned actions, I either ran in place with high knees or bounced from side to side. 

At the end of the workout, I did planks, side planks, cobra push-ups, and mountain climbers. I pushed through it and was drenched with sweat by cool down time. It was a great feeling.

However, I wasn't done. I wanted to push myself further with a little light weight training and core work. So after shutting off the DVD, I did:

• Bench press - 3 sets of 20 at 70lbs
• Leg extensions - 3 sets of 20 at 25lbs
• Leg curls - 3 sets of 20 at 25 lbs
• Upright row - 3 sets of 8 at 70 lbs
• Ab roll out with Ab Wheel - 3 sets of 15

After all of that, I know I'm going to sleep well tonight. I feel great about pushing myself to the limit. I have nothing left to give and my body is worn out. I wanted to see if I could go further than my scheduled workout and I can. 

Don't let me have all the fun. Check out the Les Mills COMBAT workout for yourself. Go to beachbodycoach.com/philipm78 and order your copy today.

Also, follow me on Twitter at @pmelton357.

 

Let's get in shape, let's have fun, and #letsgetstrong.

The Awesome Ab Wheel

The ab wheel creates rock hard abs. It may be the best investment you can make for getting yourabdominal muscles in shape. Adding the ab wheel to a routine filled with sit-ups and crunches will do wonders for your midsection. This timeless and simple piece of home fitness equipment will turn your core muscles into a powerhouse of strength and stability.

Using the Ab Wheel I've had my ab wheel for years and believe me when I say mastering the ab wheel is no easy feat. It requires upper body strength to maintain balance while using. Beginners should start slow. Perform as many repetitions as you can. The more repetitions you do, the more comfortable you'll be with using the ab wheel.

The ab wheel rollout is the basic exercise to perform using the ab wheel. Start from a kneeling position, holding your upper body up by placing your hands on the ab wheel's handles. Roll forward until your arms are parallel to the floor, keeping your back in its natural, straight form. Finally, return to the starting position to complete the repetition.

Advanced Ab Wheel Exercises Once you've built up your strength with the ab rollout, you can alter the way you use the ab wheel to target your oblique muscles. From the same kneeling position as with the ab rollout, roll forward, veering your upper body either to the left or to the right. Another variation, for more experienced ab wheel users, involves doing the ab rollout from a standing position.

Muscles Used Aside from your core muscles, the ab wheel calls upon other muscles group needed to maintain stability throughout the exercise. Muscles in your upper back and arms hold you up while your roll the ab wheel forward. If they are not strong enough, you may not make it back to the starting position. Over time, those muscles will strengthen along with your core muscles as you use the ab wheel more. This makes the ab wheel a compound workout that engages your entire upper body.

Compact and Affordable Beyond its ability to give your abs a great workout, the ab wheel also possesses the attributes of being portable and economical. Lightweight and compact, it travels well. In fact, you can use it just about anywhere, from the office at work to a hotel room. The ab wheel also has a reasonable price. You can find them for as little as $7.00. I found mine at a Goodwill store for only $3.00.

If a six-pack is your goal, then invest in an ab wheel. Incorporate it into your workout and watch the transformation happen. Although it may be difficult to use in the beginning, don't give up. Keep pushing until you can blast out three sets of ten. The benefits of strengthening your core muscles go far beyond their aesthetic value. Having strong abs will help with the general movements people tend to do in everyday life. Go invest in an ab wheel today and be a witness to the changes it can do for you.