25 Sep

How To Get A Six Pack In 3 Months!

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Morris County NJ Best Core Program For Weight Loss

By Jose Fuentes/C.S.P.S./MS/S.M.C.S./Blogger

CLICK HERE TO VISIT BEST CORE PROGRAM FOR WEIGHT LOSS IN NJ!

Self-discipline and  bordering on diet masochism was required few years ago to get a six pack. Plus, tons of cardio, and hundreds of crunches.

Gee; I missed those days, the hard work and hours put on the gym paid off big dividends; I didn’t begrudge a minute of it.  Thankfully, as a researcher,  and certified trainer, I have developed a technique that anyone can follow and get not only their fat off their tummy. But a nice toned abdomen!. Best of all, these 3 step technique is ludicrously simple.

Let’s start with the Rectus Abdominus.

This is  a long flat muscle on either side of the linea alba. It runs from the pelvic bone, to the base of the breast bone and medial parts of the ribs, 5, 6 and 7. In well conditioned lean athletes it will form a “six pack”, or “four pack”. Weakness of the rectus abdominis or (anterior abdominal muscle: pyromidalis, transversus abdominis, internal and external obliques abdominal) can cause chronic instability of the pelvis, due to abdominal pelvic rotation  and movement. This can lead to back pain. 80% from all Americans will suffer from back pain, and weak abdominals are the primary cause.

Weakness of the rectus abdominus and other abdomen muscles, can be identified  by potting of  the abdominal wall in the location of the weakness. (Upper and or lower muscle).

On the first month, we will focus on develop a nice mid section. For that we need to do 5 key tasks:.

a) Drink 1 gallon of distilled water for 2 weeks

b) Drink 8 0z glass with cilantro leafs once a day

c) Drink 8 oz glass of parsley water before you shower

d) Drink 1 cup of mint tea before bed

e) Do 30 minutes of cardio every day or 4 days a week

f) Concentrate on 5 reps of sit ups on up to 20 reps per set till you build 100 reps total.

Here are the exercises that will help you develop your mid section quickly:

-Grab 2 light dumbbells, and do 20 reps of crunches keeping your lower back down and have your arms flat and above your chin  line. Squeeze your abs on your way up. Inhale down, exhale up. (Perform an abdominal drawing maneuver) Pull the abdominal walls to the inside as you coming down.

-Feet Up Crunch. Bring your feet up and grab a light medicine ball tight. Keep your eye on ball and arms flat again. Lower back down and chin up as you crunching up! (“Again perform ADIM”) or drawing maneuver.

-Mountain climbers. Place your hands on the med ball and bring knee to your chest level. Alternating legs, complete 20 reps again!

-Repeat step 1 and 2 for another 20 reps each!

Month #2.

Transversus Abdominis Work Out :

Origin: At the lateral one half of the inguinal ligament (groin), the illiac crest (hip bone), lumbodorsal  (lumbothoracis) fascia and the inside surfaces of the lower six ribs.

Function: The transverse abdominis is a flat muscle with transverse fibers that forms the innermost layer of the abdominal wall. The fiber runs horizontally, around  nearly  the entire abdominal cavity from near the spinal column to the linea alba , the transverse abdominis compresses the abdominal viscera, assist the expulsion of the contents of various abdominal organs (urination, defecation, parturition (given birth) heck even for vomiting. Aids in the rotational support of the pelvis and is very important at moving foods and nutrients, through the digestive track.

Indication Of Weakness:

Weakness in the transversus abdominis will cause the abdomen to relax at 70 degrees of lumbar flexion. This will result in a decrease in tension on the thoracolumbar fascia and the stability of the lumbar and pelvic region. This can cause injury, pain and discomfort.

Exercises for month 2:

We will perform 200 reps  on this month of different sets.

20 reps  x 3 sets Of Supine Leg Extension.

Perform this exercise while lying on your back with your knees bent. After lowering your lower abs, straighten one leg and hold it about 4 inches off the ground, raised your opposite arm above your head :

 

Russian Twist 20 reps of 3 sets :

To do a Russian twist, started seat. Raise your feet several inches off the ground. Or start modifying it as shown on picture. Lean back slightly. Twist from side to side. Keep your core tight. Breath in between!

External Oblique Abdominal:

Origin. At the external surface of the lower eight ribs

Insertion: At the linea alba, the inguinal ligament and the anterior portion of the illiac crest.

Function: These muscles are on each side of the abdomen and  run diagonally downward from the ribs. The external obliques aids in rotation of the spine, when working independently, when working together, aid the rectus abdominis to flex the spine, abdomen compression and to support the abdomen viscera. Abdominal compression, is extremely important for protecting the abdomen and low back. Abdominal compression creates intra-abdominal pressure, this is the real reason to wear a weight belt during heavy lifting, to protect the low back and abdomen!

Exercise for Month 3:

Try stirring the pot and a combination of  month 1 and 2 exercises. Just follow my video below of client Michelle!

For more information on personal training, weight loss, and one on one training systems click link below!

BODIES BY JOSE!

 

 

 

 

 

 

 

By Jose Fuentes/JOSE FIT ZONE FOUNDER
This blog is made for all of you fitness and wellness professionals to show your greatness! Shine and share your ideas. Become a prolific voice and let others hear you!Join me on a mission of an agile performance oriented fitness culture across the globe. My mission is to improve capabilities where the whole world achieve long term results with my company’s technology Shapes R In LLC. Please also download the tornado fitness mobile app. Ii believe sharing is caring. Ii want every individual aiming to help others to achieve health homeostasis, should be here and become a voice! As a result, the world can become highly energized and eager to take their goals to the next level. My app is devoted to offering the highest quality learning experiences to individuals aiming to improve their lifestyle. This blog is free and full with practical and easy-to-use information. As well as, diets, motivational tips, educational articles, bodybuilding, Holistic Doctor’s health advice, psychology of weight loss STRATEGIES. Written by pros! And most of all for everyone. From the regular “Joe Gym person” to seniors and children. We have designed a method that provides only the most practical and scientifically based health and fitness training! Which can be directly applied to “real life” experiences. It is with this dedication that Jjose Fit Zone is committed to being the lifelong exercise and the number one personalized training resource to the entire SOCIAL MEDIA WORLD. and beyond.Copyright © 2017 JOSE FIT ZONE By Jose Fuentes
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