From Flab to Fab: Awesome Abs in Minutes!

Ask Glen!




Q. Glen, I don't have time to work an Ab routine 45 minutes a day. Do you have any suggestions?

A. Yes you can have Awesome Abs in Minutes!

What’s the point of toning your abs if you can’t see past the fat?

That’s the issue at hand. Far too many of us waste countless hours in the gym or in front of the television working for awesome abs that never come to fruition. No, despite our efforts, we’re left with the same old pooching belly and sagging skin. All our efforts are in vain and we’re left wondering, "WHY?"

Fitness expert and personal trainer Michael Stefano has the answer to this pesky problem. If you’ve never done circuit training, it’s time to put the intense workout to the test. The New York firefighter, who penned the bestselling Firefighter’s Workout Book (HarperCollins), says achieving fab abs is about following a proper diet and an effective cardio/strength training regimen.

Creating toned and sculpted abdominal muscles won’t do you any good unless you can burn the fat that keeps them hidden away," Stefano tells Glen. "Combine classic cardio or fat-burning exercise in short spurts at target heart rate levels, with compact and effective ab builders to cover all bases."

Over time, your regimen may become dull, weakening your motivation. Stefano notes that boredom is the number one killer of a workout program. That’s why it’s important to kick it up a notch every now and then, which is exactly what the Cardio Abs workout achieves. Combining cardio and strength training into one workout gives exercise enthusiasts the best of both worlds.

Stefano’s workout will also put to use the exercise equipment that’s been left untouched since you bought it. Treadmills and stationary bikes are ideal for the Cardio Abs Workout. But, even if you don’t own the proper machines, you can still march in place, jump rope or do step exercises for the cardio part.

CARDIO ABS ROUTINE

1. Begin with 5 to 10 minutes of brisk walking or jogging on a treadmill, or pedaling on a stationary bike. Two other in-home cardio options might include marching in place or jumping rope.

2. Stop and immediately get down on your mat for one set of crunches done to muscle fatigue. If possible, adjust intensity (as described below) so as to hit fatigue in the 20- to 30-repetition range.

3. Get back on your treadmill, bike, step, or continue stepping or jumping for 5 to 10 more minutes.

4. Stop and immediately get down on your mat for one set of bike kicks done to muscle fatigue. Again, adjust intensity so as to hit fatigue in the 20 to 30 repetition range.

5. Beginners quit here, but for a greater challenge do another stint of cardio before calling it quits.

Repeat this program 3 or 4 times each week, and work at extending the time on the treadmill (or whatever mode of cardio you chose) to 10 minutes or even 15 minutes. Combine with some weekly strength and flexibility training for the upper and lower body, as well as a sensible eating program to achieve the overall best results.

Crunch
Lie on your back on a mat or padded carpet with your knees partially bent, feet flat on the floor, arms folded across your chest (as shown). Exhale as you press the lower back into the floor and begin to raise your head, shoulders and chest off the floor, concentrating on bringing the ribs towards the hips. Pause briefly as you feel your abdominal muscles tighten. The movement need only be a few inches. Inhale as you slowly curl back down, trying not to let your head touch the floor, maintaining tension in the abdominal muscles for the entire set. Repeat to muscle fatigue.

Intensity Booster: To increase intensity, lengthen the pause to 2 seconds, or place your hands behind your head instead of across your chest.

Bike Kick

Lie on your back on a mat or padded carpet with the lower back pressed into the floor. Put your hands behind your head (but don't pull on the head). Bring your knees up to about a 45-degree angle and slowly go through the bicycle pedal motion. Touch your right elbow to your left knee and then left elbow to right knee. Continue to breathe naturally. Alternate opposite elbow to opposite knee in a slow and controlled manner to muscle fatigue.

Intensity Booster: Full extension of the legs will increase intensity (as shown), as will keeping the motion very slow and deliberate. Keep the knees partially bent throughout the movement to decrease intensity.

Any personal health questions or problems mental or physical or before starting any diet or exercise program. Please consult your physician !

Wishing You Great Health.

Any questions? Ask Glen!