Six-Pack Abs: What I'm Starting With

Okay, so I've decided to create a photo diary. I won't be starting the workout program I detailed in Achieving Six-Pack Abs until October but these will be the first official photos.

I will take photos every month but will only post on the blog every 2 months. I just don't think there will be much of a difference month-to-month and I don't want it to get boring.

So here goes...no laughing! This is the first time I have put myself out there on this blog and it's nerve-wracking.

As you can see I think I was pretty accurate in guessing my body fat percentage (24-26%) from the AthleanX website. I want to achieve 18-20% body fat in 9 months. The majority of the fat on my body is around my abs (and my arms to a much lesser extent).

My abs are the part of my body that consistently annoy me. Then again, I hardly ever (as in never) work my abs like I work my legs or my arms. So this will definitely be challenging but I'm excited to see what I can accomplish!

Achieving Six-pack Abs

I believe I have found the right mix of exercises to get me my 6-pack abs! Obviously I will be doing this in combination with:

1) Losing weight 

I don't really need to but I do need to lower my overall body fat percentage a bit so that my abs can be seen. I realize that it is impossible to target specific parts of my body to lose fat. So this will be an overall fat loss for my entire body. 

I found this website that is pretty useful if you want to roughly gauge how much body fat you have without buying those expensive fat measurement tools.

According to this website (called AthleanX.com) I have a Body Fat Percentage of : 24 – 26%

"This body fat percentage is considered the low range of average for women in many body fat charts.  At this level a woman is generally considered to look slim, but not too skinny.  Curves in the hips, thighs and buttocks will be apparent at this range."

To get my 6-pack I want to reach a Body Fat Percentage of: 18 – 20% 

"The 18 – 20% body fat range is a more reasonable target range for women who are after that ‘athletic’ look because it’s easier to maintain than the higher levels.  This body fat range is the one that’s most associated with a killer bikini body! At 18 – 20%, you can still see strong ab muscles, but the six pack may not be as defined.  While there’s a small amount of fat on the hips, thighs and bum it’s not very noticeable.  Many women reaching for higher levels of fitness prefer this look since it retains some curves."

Definitely go to the website if you want to read more about these different ranges. I chose this range because it seems like the more realistic goal for me, a normal person, who is not a professional athlete. 

 2) Lifting more weights in general. 

Weight training has always been secondary to my running. But since I'm not officially training right now I want to make weights more of a priority. I will still run. (Duh) Like I said in my last post I will run 5 days a week as my challenge. (This will also help me to lose more weight). 

There is a great youtube channel called ZuzkaLight and she has seriously hard workout programs on there. I know I've mentioned her channel before. Once I finalize my weight program I will update the blog.

3) Incorporating more back exercises

Rarely, if ever, do I focus on my back. I read somewhere online that when focusing on your abs you also need to strengthen the back. This helps to give you balance and not wreck your posture. Again, once I put together my back routine I will share it on the blog.

How to Get Six-pack Abs

Okay, now to the nitty-gritty. Here is how I will exercise my abs. I found this great fountain of information on WikiHow and I plan to follow it as exactly as I can. So check it out for more details. 

The AthleanX website also has a youtube channel where I found this really informative video on how to target all the muscle groups in the abs.

I recommend watching the video if you want more detailed explanations and examples of exercises to do. But here is what I understood from the video and from the Wiki. (You can google all these exercises and then click on images to see what they are like)

a) Bottom up including rotation --These are exercises that stabilize the upper body while the lower body is working the abs.

• pendulum/windshield wipers
• butt ups
• using a stability ball get into plank position with insteps of feet resting on the ball. Bring the ball up to your chest and to the side, go back to start position. Repeat alternating sides.

b) Lower ab movement

• leg raises (with or without a stability ball)
• reverse crunch

c) Mid-range movement (also called both up) -- Mainly exercises that move the upper and lower body simultaneously

• jacknife sit ups
• V-sit up
• medicine ball toe up

d) Top down including rotation (upper ab movement)--These exercises move the upper body while stabilizing the lower body

• ab roller
• crunches on stability ball (placing legs on a wall)
• sit ups

e) Obliques--If you don't know these are the muscles that run up and down the sides of the abs

• side crunch with leg lift
• bicycle crunches

f) Resisted extension movement (upper body)-- Where forces want to pull you backwards but you won't let it

• core death march
• dead lifts
• side plank with weights
• hold arms out in front of you and rest them against a door frame. Try to push your arms into the frame. Obviously the door won't move and your hands shouldn't either.

g) Resist rotation movement (lower body) --Any exercise that forces you not to move your abs. This type of isometric move is a key function of the abs that is often times not trained.

• hold plank (in normal push up position) and bring legs to chest
• lunges with weights

The list of ab exercises that fit into these categories are endless but I figure this a good list to get me started. I plan to start this regimen (including the back exercises and weights) in October. So it should give me a bit of time to get my head right and get the rest of the exercises together.

I would like to create a photo diary but I'm not sure yet. If I do I will take the first picture in October and update it every month to track my progress. 

However, I will probably post the pictures to the blog every couple of months? Not sure yet but I feel like I do need something visual to track my progress.

Debate/Discussion: TV makes you fat

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"Nearly two-thirds of Americans watch over 3 hours of TV per day"

The article where this handy statistic came from had nothing to do with the health and fitness aspect of this trend. But it got me thinking. This is an issue that I see around a lot on health and fitness sites and in magazines. 

All of the experts SWEAR that TV makes Americans fat.

My opinion is this: TV doesn't make Americans or anyone else fat. Consuming more calories than you burn, being too sedentary, not having a balanced diet, thyroid problems...those are some of the things I believe make people fat.

I do, however, also think that the people who tend to watch the most TV are those that tend to be more sedentary than others. 

I make this conclusion based simply on those that I observe around me. If you are in superb health, can run circles around olympic athletes, watch tons of TV, and sit on your butt all day, then good for you. Oh, and please share how you do it!

That's probably not the case though. We all have shows that we like to watch. But there's a difference between watching something now and again and sitting on your butt all weekend long. Or sitting on your butt during the week as well, after a job where you sit on your butt all day, and then sitting on your butt until it's time for bed.

Mix that with eating horribly and engaging in other bad for you habits. Yes, there is a great chance that you will gain weight and maybe even suffer from other ailments.

Statistics like these sound sexy. They get people outraged and poised to act. That's fine, in my personal opinion. Most Americans don't eat right or do enough exercise. If they then spend all their free time watching TV, it will start to have an adverse effect on their health. I mean, that's strictly common sense.

 

With all that said I guess my opinion is not that TV makes people fat, It's simply that bad choices make people fat (or hormonal problems etc). 

Then again, there are a lot of people who are so tempted by TV like they're tempted by fried foods, chocolate, or smoking. Why? What is it about TV that makes the best of us forget about exercising and gobble up a bag of chips without realizing it?

Well, commercials are quite tempting. Most commercials are about food or toys (for kids and adults alike). Is that what makes us keep the TV on and eat and eat and eat?  

I don't have all the answers. Honestly, I'm not a fan of TV. There's no show that I watch every week or even everyday. When I was in high school I loved Buffy the Vampire Slayer (still do!) and X-Files. 

The people in my family...they can't go a day without turning on the TV. Actually my mom and older sister sleep with it on. I don't know how they do it. I need it to be pitch black and absolutely silent before I enter my REM cycle.

For all those out there who can't live without TV I say be smart about it. 

• Don't eat while sitting in front of it because you will eat more.
• Put a limit on it. Watch only one show a day. Instead of having the TV on all night when you get home from work.
• If you're really adventurous, do some exercises between commercials. I always read this in fitness magazines. It sounds like good advice but I'm not sure how realistic it is. But try it!
• BE MORE ACTIVE! Duh!
• Eat better
• Go out more

 

What do you readers think? Is TV the devil or do we just not care about our health in general? How can we change this? Will it ever change?

Weekly Recipe: Cabbage and Pinto Bean Stew

This vegan recipe was so delicious! It was so delicious that I completely forgot to take pictures of it and it lasted 3 days! But the following pictures resemble it pretty well.

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I'm extra proud because I created this recipe without performing a google search! Meaning, I created it! There are probably tons of similar recipes out there but none like this one! 

Cabbage and Pinto Bean Stew

1 16 oz. bag dry pinto beans

1 head of cabbage

1 zucchini

1/2 large onion

12 oz asparagus

1 red pepper

1/2 cup to 1 cup baby carrots (cut in half)

1 Tbsp. garlic salt

1 tsp. Italian blend seasoning

2 small bay leaves

black pepper

red pepper flakes

1 tsp. rosemary

a good amount of extra virgin olive oil

2 Tbsp. white vinegar

1 Tbsp. cornstarch (optional)

 a crockpot

Rinse beans carefully then add them to the crockpot. Put in enough water to cover the beans about 2 inches. Add all the spices and the olive oil. Cook on high for 3 hours. Meanwhile chop up all the veggies into medium-large sized pieces. You don't want to dice the veggies because they will turn to mush. Refrigerate until the beans are done. 

Once the beans are done add the veggies. Add enough water to just cover the veggies. Here is also a good time to adjust the seasonings. Cook for 4 more hours on high or until the veggies are soft. When it's completely done add the vinegar. The cornstarch is optional to thicken it a bit. Serve with a drizzle of extra virgin olive oil.

I LOVE vinegar with cabbage so I added another tablespoon to my dish. But dress it up however you like. This recipe was perfect because there were a lot of vegetables in the fridge that I needed to use up. Plus, I'd been meaning to make some beans for awhile. There are at least 8 packs of beans in my cupboard! But I never have the time, or patience, to cook them. This recipe was perfect for that.

This stew is hearty so you don't need to add anything else to it! It is so good! It's also ridiculously easy to make. Just chop up the veggies and throw them in the crockpot. Then continue with your day. It tastes like a lot of effort was put into it though. It's also incredible healthy. Tons of vitamins and minerals and very low-fat.

Daily Fitness Tip: Eat 4 Energy -- Pre-run snacks

What is important to me in a pre-run snack?

1. Quick energy
2. Something light on the stomach

There is so much information out there on the "best" things to eat before a run that you have to find what works for you. I, personally, don't like to eat much before a run. I prefer to replenish my energy stores post-run (that topic will be explained in a post coming soon).

Before running, I usually reach for:

• Almonds 
• Raisins 
• Fruit 
• Non-fat yogurt (no added sugar)
• An energy gel (NutriSport Gel)

If I'm doing a short run (30-45 minutes) I will even run on an empty stomach. (I don't recommend this!) However, I do try to munch something light before a long run. I've only tried taking an energy gel once, but I plan to buy more. I like how my body reacted to it.

Whatever you do here's 2 important factors to keep in mind when eating and exercising:

• Don't exercise more than 2-3 hours after eating-- your body needs to be fuelled so that your exercise is productive. 
• After your snack, wait 1-1.5 hours before exercising

Either way you need energy before running or performing any kind of exercise. If you are like me, and don't like to have a lot on your stomach, try the above snacks. I also think fruit juice is an honorable mention for quick energy.

Just remember you need some carbs, protein and fat. For me, it's not incredibly important if I'm not exercising for an extended period of time.

Some people like:

• Peanut butter (I hate it!) on bagels 
• Oatmeal (add some flaxseeds to it!)
• Chocolate milk (I prefer this post run)
• Bananas
• ....the list goes on! 

You have to experiment and do what works for you and only you.

The next "Eat 4 Energy" will detail post-run snacks.

If this helped you leave a comment and let me know how it goes.

I hope you enjoyed your Daily Fitness Tip and will add it to your Recipe for Health