My 16 Week Journey to Six Pack Abs
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HOW TO GET SIX PACK ABS IN
16 WEEKS OR LESS

March 5 - Week 3 - M, W, F




March 5, Week 3 - M, W, F
Workout Routine:


For the third week, I am adding a resistance band.  I am using Bodylastics that can be purchased here.  It does not have to be Bodylastics.  You can purchase any resistance bands from your local sporting good store such as Sport Authority, Modell's Sporting Goods, or what ever local sporting good stores that you have in your town.   They range from $10 to $60 depending on the quality of the product.

This is only my third week and I am already noticing a difference with my body and how I feel.  I am still doing the full body workout but challenging my body even further by adding more resistance with the band.

Before week #4, get yourself a stability ball because I will start implementing it for my week 4 workout routine.  A stability ball is cheap and extremely versatile.  If you don't have one, make sure to pick it up at your local sporting goods store.  I will be using resistance bands and stability balls through out my program.  

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You can follow this program the way it is laid out. You may have to re-adjust the reps according to your fitness level.  Try to do this exercise 3 times this week in  nonconsecutive days. 


All exercises are done in supersets. For example, Squat are supersetted with Chest Press with the band. Do NOT rest within the superset (between Squat and chest press), but rest 1 minute after squats before repeating the superset.

RESISTANCE TRAINING

A1: Band Squat
A2: Band Press (one foot forward, one foot back)

B1: Stationary Lunges (with bands)
B2: Standing Band Row
(one foot forward, one foot back)

C1: Standing Shoulder Press with bands
C2: Bicep Curl with bands

D1: Standing Rotations
D2: Hip Thrusts

Aim for 12-15 reps for each one.

INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.   The article can be found here:
http://www.iwantsixpackabs.com/my_video_tips/interval_training.html

For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Interval Training:  Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Interval Training:  Cardio
Friday: Resistance Training (from the fitness video journal)
Saturday: Interval Training:  Cardio
Sunday: Rest

EATING TIPS

Make sure to keep following my simple eating tips:
http://www.iwantsixpackabs.com/articles/eating.html

Basic Rules:
Rule #1: Eat smaller meals throughout day. 
Rule#2: Consume enough high quality protein every day. 
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5:  Consume an adequate amount of fat.
Rule#6:  Keep yourself hydrated all day.

RESISTANCE TRAINING ROUTINE

Exercise
Squat with Fit Band
1. Start by stepping on the FitBand with both feet shoulder width apart.
2. Hold the FitBand at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed repetitions.


Trainer's comments:

A1 Place the handle behind you.
Sets Reps
1 12-15 
2 12-15 
3 12-15 
Standing Chest Press with Band
1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended repetitions.

Trainer's comments:
A2 Put one foot forward and one foot back.
Sets Reps
1 12-15 
2 12-15 
3 12-15 
Stationary Lunge with Fit Band
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place fit band under front foot and hold the other end with your hands.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position.

Trainer's comments:
B1
Sets Reps
1 12-15 
2 12-15 
3 12-15 
Standing Row with bands
1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull.
4. Keep your elbows close to the body and return to the starting position and repeat.

Trainer's comments:
B2 Put one foot forward and one foot back
Sets Reps
1 12-15 
2 12-15 
3 12-15 
Standing Shoulder Press with Tubing
1. Start by placing both feet on the band and hold each end in both hands at shoulder level.
2. Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.
3. Return to the starting position and repeat for the prescribed repetitions. Keep your abdominals tight throughout the movement and avoid arching your low back.

Trainer's comments:
C1
Sets Reps
1 12-15 
2 12-15 
Bicep Curl
1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.
4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement.
5) Return to start position.
6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


Trainer's comments:
C2
Sets Reps
1 12-15 
2 12-15 
Standing Rotations
1. Position pulley at approximately chest height.
2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.
3. Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared.
4. Rotate hips approximately 65 (or slightly past midway between the hip and naval).
5. Return to start position. Switch sides after prescribed number of reps.
6. Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.

Trainer's comments:
D1
Sets Reps
1 12-15 
2 12-15 
Hip Thrusts
1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.





Trainer's comments:

D2
Sets Reps
1 12-15 
1


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Bodylastics is a complete home gym
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Smoothest Resistance
When we were first developing the Bodylastics home gym system, we searched for the smoothest source of resistance on the planet. Well, we found it - Elastic tubing. Not only is elastic tubing super smooth when you pull and push it, but it is incredibly light and flexible. That means it is easy to store - no extra room needed! Once we decided that elastic tubing would be our resistance "engine", we had to design a system that would be able to create several levels of tension. This would enable users of all strength levels to get the best results possible. So, we created the Bodylastics Quick Clip System. Our elastics have clips secured to the ends so that they could be easily attached to handles and ankle straps. This simple yet effective design gives users the ability to generate 15 levels of tension (Basic Tension Set) or even 31 levels of tension (Max Tension set).

Best Gym Exercises and then some!
Every set of Bodylastics comes complete with extra heavy duty components (handles, ankle straps and door anchor). These components used in conjunction with the elastic tubes can recreate all of the exercises from the health club, and some others that even the best machines can't duplicate.


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