Are you sick and tired of being out of shape? Sick and tired of showing up to the beach every summer with a shiny new cooler and a big, fat gut? I was too. I used to surf the web continuously for easy fixes, 8-minute ab routines and miracle pills that would get me the body of my dreams with little to no work at all. Guess what? Anything worth having takes a little effort. Plain and simple. Once I finally accepted this fact, and started working with my brother (who is one of the most popular personal trainers in the Raleigh area), I started seeing results in no time. Within a matter of three and a half months, I had a six pack for the first time in my life. This is how I did it……
The first thing he asked me to do was to record everything I was eating and drinking for an entire week before we got started. Once I saw my poor food choices on paper, and referenced them with a calorie counter that he had, it was no surprise that my stomach kept growing. We quickly switched up my diet. We removed anything white(such as rice, potatoes, and pasta), and anything in a box. The only carbohyrates that I was allowed to have were vegetables. The rest of my diet consisted of lean cuts of chicken, turkey and fish. I also had to stop drinking sodas, sports drinks, and fruit juices, and rely solely on water for thirst and hydration. This was a huge change for me. The first two to three weeks were really tough. My energy levels were low and I had tons of food cravings. I almost quit a million times. After about the third week, things became easier, and my energy levels started going up again. I knew we were onto something.
Now for the exercise plan. I was lifting weights four days a week for only 30 mins each session. I alternated upper-body and lower body each time. The workouts were seriously intense. Each workout concentrated on compound movements(multi-joint movements such as squats, deadlifts, bench presses, military presses, barbell rows, etc) to recruit the most fibers in the least amount of time while cranking my metabolism into fifth gear. This worked like a charm.
Next, came the actual abdominal exercises. These were tough. We did not do a single crunch on the floor. We started out doing decline sit ups the first day, then performing leg raises on the roman chair, followed by “planks”. That was day one of abs. We did three sets of each exercise. I had to perform every set until failure…..no counting numbers, just effort. Day two I started out using an “ab wheel”. This is one of toughest pieces of equipment available. We moved from the ab wheel directly to reverse sit-ups on an incline bench(a variation of the leg raise). Finally, we finished off with “side planks” to make sure we hit our obliques in order to keep the core balanced and stable.
Last but not least, was the cardio. He had me doing intervals. I had to get on a treadmill, and walk for a minute, then jog for a minute. We started out doing ten minutes of cardio, three times a week. Gradually, we worked our way up until I was doing twenty minutes, four to five days a week. The fat literally started melting off. It was unreal. I had tried every different fad diet before this with little to no results, and often a rebound. This routine works.
As you can see, there is no magic pill to buy here. This is just a quick, step-by-step guide to help you get in tip-top shape like I did. I just want everyone to be as happy as I am. You will not believe what this kind of transformation will do for your life. If you want six-pack abs by summer, look no further. If you want more confidence, more energy, and a better life, this is a sure thing for you too. All you have to do is commit to yourself and to this routine. Oh, and one last secret……intensity. No routine works without intensity. Good luck!!!!!