Sculpt Abs With Power Workout Book

Help sculpt your strong, powerful abs with my power workout book. Start building ripped abs and a strong core like an athlete. Start building your total body that way, more lean and mean!

Download my free Sports Power Workout Book and improve your abs, total body strength/power and play on the field or court. Explosive power is many times more important than running speed when you are trying to “make the play.”

You will also receive my free report, “10 Must Know Speed Training Tips” with your power book download. One of the quickest ways to burn fat and lean out your body is to run sprint intervals. Three 20-minute sprint interval sessions per week will begin to melt the fat off your body.

To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Getting stronger and stronger won’t help you much if your power doesn’t improve.

Another way to build power and explosiveness is with high-speed medicine ball exercises after having laid the foundation with traditional barbell, dumbbell and core exercises. Medicine ball exercises also allow you to exercise using your natural motions….this is important because every person moves different.

Go here now and get your Free Sports Power Workout Book!

Check out my other great blogs:

Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Sculpt Abs With Pushup Plank

The pushup plank exercise will help sculpt your abs by strengthening the deep stabilizing core muscles. You should always be concerned with improving your core strength. The pushup plank will help you progress with your core strength.

Get in the pushup position and balance on your toes while keeping your body in a straight line. Hold the plank position for the required count without moving. Keep your head in line with your torso and brace your torso (as if taking a punch to the gut).

The pushup plank is an isometric bodyweight exercise which helps you build strength and burn fat without moving much. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.

Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length.

Isometric contractions force most if not all of your muscles to work during an exercise. Do the pushup plank your next workout!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Eating Tips To Burn Ab Fat

Eat to burn total body fat and you will burn ab fat as well. Cutting out foods like sugars and junk food will help burn ab fat fast–and total body fat!

If you want lasting weight loss and fat loss, you must monitor what you eat and how much. It takes more than just working out hard to reach your goals. Its important to eat enough but not too much or too little. What you eat matters. Eating 1000 calories of healthy food is more effective than eating 1000 calories of junk food.

Follow these nutrition tips and you will have a better chance of losing the fat and weight and keeping it off.

1. Eat breakfast every day! Your body has been fasting all night. A good healthy breakfast gets your metabolism kicked off for the day. Eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along all day.

2. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan. Include foods such as lean meats, fruits, vegetables, whole grains, low-fat diary and nuts. Severely limit sugars of all forms, fast food and foods in a box or bag. Comply with your meal plan at least 90% of the time.

3. Eat protein with every meal. Protein helps you feel fuller for a longer period of time (thereby eating less) and repairs your muscles after a tough workout.

4. Carbohydrates are not your enemy! Just eat the right type, such as fruits and vegetables. They are your body’s preferred source of energy (especially during exercise). Its important to have a meal plan that includes the macronutrients (carbs, protein, fats).

The primary cause of weight gain is a caloric surplus (eating more calories than you burn). There are some instances where carb cycling can be a great strategy to burn fat. But, you should master the basics of nutrition first.

5. Build muscle and burn fat to change your body to lean and toned. Don’t skip your post-workout meal. It is important to help your body recover from intense exercise (especially weight training).

You don’t have to eat immediately after your workout (if you want to eat immediately after a workout, YOU DIDN’T WORKOUT VERY HARD)! There is a 45 minute to 1 hour “window of opportunity” where replenishing your body’s fuel (carbs, protein, fats) will optimize your tissue’s repair and growth. If you miss this “window of opportunity” it is gone forever. A carb/protein shake will work well.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Burn More Ab Fat With Ab Ball Rollout

The ab ball rollout is a great exercise to add to your workouts. This exercise might be new to you or you may be afraid to try it….improve your six-pack abs, core strength and balance with the ab ball rollout.

The ab ball rollout is a great core exercise that you should be doing if you have been working out for some time.

Finish

Start

1. Start with the ball in front with your elbows on the ball.

2. Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position.

Superset the ab ball rollout with the ab ball jackknife to get faster results. Try the ab ball rollout the next time you workout.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Sculpt Abs Faster With Ab Ball Jackknife

You should add the ab ball jackknife to your routine to help sculpt your six pack abs sooner. Superset the ab ball jackknife with the ab ball rollout to build your six pack even faster!

Do the ab ball jackknife this way:

1. Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet.

2. Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout.

3. Roll the ball back to the starting position. That’s 1 repetition.

The ab ball jackknife will improve your balance. Include this exercise more in your workouts.

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Burn Ab Fat With Isometric Workouts

Burn more ab fat by moving less with isometric workouts. This will help you build your six-pack! This is a surprise to many people. Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much.

Isometric exercises are very underrated. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.

Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction.

You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).

Isometric exercises force most if not all of your muscles to work during an exercise. The stability ball plank exercise (pictured above) is a great example. To do the plank, you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.

So, here are some other good isometric core exercises to help build your six pack abs:

1. Bridge, 10 repetitions, 20 second hold
2. Pushup and Hold, 20 second hold
3. Captain Chair Knee Ups and Hold, 10 repetitions, 10 second hold
4. Ab Curl Ups and Hold, 10 repetitions, 20 second hold

Now “hold on” and do your isometric exercises to build your six pack abs!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Burn Fat Covering Your Abs

A layer or layers of fat could be covering your abs. While you’re building up those ab muscles, you need to burn ab fat at the same time. You can only do that by following a healthy meal plan.

You can start with eating your daily servings of fresh fruits and vegetables. I’ve never heard of anyone getting fat by eating too many fruits and veggies. Next, cut out ALL SUGARY DRINKS. Drink only water or unsweetened drinks like tea. If you will do just those two things, you will be well on your way to shedding body fat on your abs and whole body.

So, how much food do you need to eat every day? You have to achieve a caloric deficit (burn more calories than you consume) for the day to lose weight and burn fat.

Set your daily caloric intake based on your basal metabolic rate and your activity level (including exercise). This way, you won’t eat too much or too little. Maintaining the right amount of caloric deficit is the key to burning fat and losing weight.

If your basal metabolic rate is 1800 calories a day, 1000 calories of food intake is not enough food for you to function properly! This type of calorie restriction will cause your body to shift to survival mode and store fat. Your body will also be a total wreck if you do this too much!

So, if you eat 1800 calories and burn 2200-2300 calories a day (through movement and exercise), you will lose weight and burn ab fat and total body fat.

Eat foods as close to their natural state as possible. For example, a baked potato would be better than french fries.

Here are some do’s and don’ts when it comes to the replacement method of eating:

Cut out these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise

Add these types of foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard.

Uncover those hard-earned six pack abs by burning the fat covering them!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Sculpt Abs With Athletic Workouts

There’s a reason why athletes’ abs and bodies are so ripped. They workout with many speed-type exercises. Use athletic workouts to help build your six pack abs and even more. Athletic bodyweight workouts will blast fat from your body like never before…just try a workout and see for yourself!

Athletic bodyweight workouts are very intense and will improve your body’s composition (fat loss, more muscle). These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights!

To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed!

Athletic bodyweight circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health.

Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good athletic bodyweight workout:

–Bodyweight squats, moderate pace
–Medicine ball soccer throw (pictured above), full speed
–Pushups, full speed
–Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit)
–2-Handed medicine ball chest pass, full speed
–Squat jumps, full speed
–Back extensions, moderate pace

Use correct form and get after it!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Sculpt Abs With Mountain Climber Exercise

If you want to sculpt your abs sooner, do more mountain climbers! You can do them slow or fast. Just do them. You will also get a total body workout.

Do bodyweight mountain climbers if you’re serious about taking your workout to another level. The mountain climber is a versatile exercise in that you can do it on level ground, on an incline, knee-across-your-body, as a warmup, as cardio or as a speed exercise. I like to include mountain climbers as part of a bodyweight cardio session.

You will burn more abdominal fat and overall body fat by doing mountain climbers.

Either way, include mountain climbers in your workouts more often. It is one of the best and toughest exercises out there. It is a compound exercise in that it works the calves, quadriceps, glutes, back, chest, triceps, abdominals and shoulders. You will need high levels of core strength to do this exercise the right way for each set.

Do mountain climbers this way:

From a push-up position, keep your back flat (do not let your back bow) and pump your legs as fast as possible (if doing as a speed exercise) like you are running in place. Don’t scrape the ground with your shoes as they run forward. And, don’t let your glutes “sag to the ground” when you are fatigued.

If you feel low back pain when doing mountain climbers, stop immediately. It is impossible to do this exercise the right way if you have a bad back.

Include mountain climbers more in your workouts and you’ll get your six pack abs sooner!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!

Sculpt Abs With Medicine Ball Front Chop

Sculpt your abs with power exercises like the medicine ball front chop. Getting six pack abs is all about burning abdominal fat and building muscle.

This exercise is also a great full body exercise that you can do as a regular strength exercise or power (full-speed) exercise. Because of speed and intensity, power exercises help you burn more fat during and after your workout.

Besides burning abdominal fat and helping sculpt your six pack abs, medicine ball front chops are great for improving your flexibility. Medicine ball exercises help you to exercise with natural movements. Your training needs to give you a body that you can use in every day life. Tight, rigid muscles will lead you to many injuries!

Grab a medicine ball about 10% of your body weight. You might need a lighter ball if you are a beginner or have been inactive. Shoot for 3-4 sets of 20 repetitions (if doing this as a power exercise, then do 8-10 repetitions).

–Stand with your feet slightly greater than shoulder width apart.

–Keep your arms straight but don’t lock your elbows.

–Hold the medicine ball above your head.

–Bend forward at the waist (into a squat position) and mimic throwing the ball between your legs (don’t throw ball). Keep your back straight and your head in line with your torso (don’t let head drop down or rise up)

–Reverse the movement and stand with the ball above your head. That’s 1 repetition.

Do this exercise more often to sculpt your six pack abs!

Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!