Hard Core Abs

To a lot of people this doesn’t look like a hard core abs workout what-so-ever! But I’m here to tell you that you’re wrong! Don’t get sucked into the belief that the only thing you can do for abs is crunches and exercises specifically targeting the abs. While those do help with hypertrophy(which is great if you want wash your clothes on ‘em) and core strength (good for posture and injury prevention), standard abs exercises do NOTHING for the fat that’s covering them up.

I know several fitness professionals who never do a single abs exercise and still have a great six pack and that’s because they’re doing everything BUT abs...they are eating clean, avoiding alcohol (not just because alcohol is 7 calories per gram but also because alcohol is estrogen promoting which slows down metabolism and makes you store your food as fat rather than burning it off for energy), training intensely and making sure they get a good night’s rest. Estrogen is why women store more fat than men. IT IS THE BANE OF OUR EXISTENCE! IMO...of course...

WORKOUT:

5 min yoga warm up

10s/20s - 8 rounds - half burpee reptiles - 12/10/9/8/9/8/8/9

5 count star pushups - 10 reps

5 count down pull ups - 10 reps

10s/20s - 8 rounds - leg lift/toe touch - 5/5/5/5/4/4/5/4

5 count star pushups - 10 reps

5 count down pull ups - 10 reps

10s/20s - 8 rounds - 1/2 squat/leg lift (12lb weight vest) - 11/11/9/9/9/9/9/9

5 count star pushups - 10 reps

5 count down pull ups - 10 reps

10s/20s - 8 rounds - santana zuzana plank - L12/R12/L12/R12/L13/R13/L12/R13

Total workout time: 23min 4s

+ 20 min jump rope intervals (5s/25s - 40 rounds)

Yesterday’s Food Log:

8 am - cappuccino protein shake and a banana (combining them in the blender yesterday was a BAAAAD idea)

12 pm - 1 can tuna, dijon mustard, 1 apple

1 pm - 1 kind bar

4 pm - 1/4 cup sunflower/pumpkin seeds, 1 oz turkey jerky,  2 tbsp craisins

6 pm - salad, blackened salmon, 2 tsp vinegarette dressing

10pm - 1 wasa cracker, 1 tsp almond butter

About 25 grams of fat over where I usually shoot for!    :(   I need to come up with a back up protein source so I can just grab that instead of nuts or nut butter when I need a little something extra. Did you know that consuming protein by itself raises the metabolism by 25%! (Fat and carbs only raise it 5%.) This is called the THERMIC EFFECT OF FOOD.