Intermediate Boxing/MMA Workout!!!

 

Description of Workout:

This workout is designed for anyone in Boxing/MMA and any combat sports. It’s a 6 day routine based on two compound weight days and four days intense cardio. This workout is for anyone on an intermediate level and beginners should do a 12 week beginners routine before attempting this one.
It was taken into account that most people would be training in proper classes so the day of that class would account for a cardio day on this routine.
Reps Can Be Adjusted To Suit Your Goals:

• Strength = 4-6 reps
• Gaining Muscle = 7-12 reps
• Endurance = 15-20

Workout Schedule:

• Monday: Weight Training
• Tuesday: Cardio/Fighting Practice
• Wednesday: Cardio/Fighting Practice
• Thursday: Weight Training
• Friday: Cardio/Fighting Practice
• Saturday: Cardio/Fighting Practice
• Sunday: Rest Day

Monday & Thursday - Weight Training:

Monday - Legs, Back & Grip Strength
Legs
Exercise	Sets	Reps
Squats	4	15-20
Leg Press	4	15-20
Leg Curls	4	15-20
Calf Raises	5	15-20
Back
Exercise	Sets	Reps
Pull Ups	4	15-20
Lat Pull Down	4	15-20
Seated Row	4	15-20
One Arm Dumbbell Row	4	15-20
Hyperextensions	4	15-20
Grip Strength
Exercise	Sets	Reps
Hand Grips	4	30 (slow reps)

Thursday - Chest, Shoulders & Triceps
Chest
Exercise	Sets	Reps
Bench Press	4	15-20
Incline Dumbbell Press	4	15-20
Shoulders
Exercise	Sets	Reps
Military Press	4	15-20
Dumbbell Press	4	15-20
Upright Rows	4	15-20
Shrugs	4	15-20
Triceps
Exercise	Sets	Reps
Dips	4	15-20
Close Grip Bench Press	4	15-20

Tuesday & Friday - Cardio & Bag/Pad Training:

Fighting Practice 30 mins (using bags or pads)
Example of practice for BOXING:

• 3 mins of Quick Jabs and Strikes
• 1 min rest
• 3 mins of Heavy Strikes
• 1 min rest
• 3 min freestyle combo's

Repeat as many times as possible and push it!
Followed by 30 min jog

Wednesday & Saturday - Martial Arts Cardio:

Fighting Practice 45 mins
Example for Martial Artists:

• Loosen Up by moving through the combinations of your preferred style (Karate = Kata)
• 30 second rest
• 3 mins Quick strikes on bag
• 1 min rest
• 3 mins of heavier strikes
• 1 min rest
• 3 mins freestyle combo's

Repeat as many times as possible and push it!
Followed by 100-200M Sprints

Good Luck

Supreme Supplements

Blast And Pump Arm Workout!!!

Description of Workout:

The blast and pump arm building approach cycles between two different workouts. During the first week you will focus on volume training. During the second week you will focus on training intensity. You can continue to cycle back and forth between these two workouts for as long as you continue to see good results.
Do not train to failure. Perform as many reps as possible for each set, stopping a set when you feel like you might not be able to complete another rep. On blast days, when you can perform 10 reps for 6 sets on a given exercise (a total of 60 reps), add weight the next time you perform this workout. On pump days, when you can reach the top end of the "rep range" for a given set, add weight.
For example, on pump days some rep ranges are listed as 6 to 10 reps. Continue to push yourself each workout until you reach 10 reps. When you are able to do so, add more weight then next time you perform this workout.

Week 1 - Blast Workout

You will be performing 2 exercises each for biceps and triceps, for a total of 24 sets. Rest no longer than 90 to 120 seconds between sets. Do NOT shorten rest periods lower than 90 seconds. You want to allow for some muscle recovery. The blast workout is all about training volume, not training intensity. This workout should take about one hour.

Week 2 - Pump Workout

You will be performing only 2 sets per exercise during this week, but they will be brutally tough. Limit rest between sets to 60 seconds, and a maximum of 2 minutes between each exercise. The first set for each exercise will involve slow negatives. For the second set, you will drop to a much lighter weight and perform a pump set of 20-25 reps.
For the first set, perform each rep with a normal, natural cadence, focusing on a tight squeeze and contraction. Lower each rep back to the  starting position over a 5 second period. During the pump set, use a natural rep speed cadence when both lifting and lowering the weight. Do NOT lower the weight over a 5 second period for the pump sets.
The pump workout should take you 35 to 45 minutes max. Resist the urge to add in more sets. You may require a spotter when jumping to the lighter weight pump sets.

Workout Notes

Do not perform this arm day workout more than once per week. You may split biceps and triceps up if need be, to fit them in with your current training split. This approach is not recommend for beginning trainees.

Week 1 - Blast Workout
Triceps
Exercise	Sets	Rep Goal
EZ Bar Skullcrusher	6	10
Two Arm Seated Dumbbell Extension	6	10
Biceps
Exercise	Sets	Rep Goal
Standing Barbell Curl	6	10
Alternate Seated Dumbbell Curl	6	10

Week 2 - Pump Workout
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	1	6-10
Close Grip Bench Press (Pump)	1	20-25
Cable Tricep Extension	1	6-10
Cable Tricep Extension (Pump)	1	20-25
One Arm Seated Dumbbell Extension	1	6-10
One Arm Seated Dumbbell Extension (Pump)	1	20-25
Biceps
Exercise	Sets	Reps
EZ Bar Preacher Curl	1	6-10
EZ Bar Preacher Curl (Pump)	1	20-25
One Arm Cable Curl	1	6-10
One Arm Cable Curl (Pump)	1	20-25
Zottman Curl	1	6-10
Zottman Curl (Pump)	1	20-25

Good Luck!!!

Supreme Supplements

Top 10 Foods That Burn Fat!!!

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. That’s why I decided to put together four separate “top 10” lists of healthy foods that burn fat and build muscle.
Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.
I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.
This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research - in studying ALL types of diets - has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.
It’s not so much about the high carb - low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.
I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).
Instead, our focus should shift towards these questions:

• How can we build an eating program that we can enjoy while still getting us leaner and healthier?
• How can we build an eating program that helps us control calories?
• How can we build an eating program that improves compliance?

Here’s one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!
Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.
Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”
These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My 10 top natural starchy carb and whole grains:

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10.  Cream of rice hot cereal

My Top 10 top vegetables:

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My top 10 lean proteins:

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo
10. Trout

My top 10 fruits:

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement - not to cook with), avocado and a few others.
Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).
Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists - like pizza, sushi, big fatty restaurant steaks, etc)
I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!

Good Luck

Supreme Supplements

Freaky Abs! The Monster Guide To A Shredded Six Pack!!!

Shredded six pack! Freaky abs! Nearly everyone on the planet wants a flat stomach or ripped abs. At times this goal can seem impossible. But if you are like most you continue to eat healthy and knock out crunches by the hundreds, determined not to give up.
Is it really that hard to forge a waistline you are proud to reveal at the beach? Well, the truth is this: having a great set of abs is not easy! Nothing worth having is ever easy. Unfortunately, most people make the quest for a six pack much more difficult than it is by focusing too much on ab workouts, while putting very little thought into a proper diet.
Just what exactly does it take to have great abs? Simply stated, you need to do the following:

1. Build your abs - To build a thick and impressive six pack your ab workouts must be challenging.
2. Reveal your abs - To reveal your thick abs you need to diet properly and shed fat while maintaining muscle.

This article will help you to do both. We will explore common abs myths, look at some of the best ab exercises and workouts, and detail how to best eat to shed some fat and reveal your abs. We will also present cardio and supplementation strategies to help you amplify your fat burning efforts.
So let's get started.

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Common Abs Myths

Endless crunches and situps will tone the abs, and result in a six pack!

Wrong. You can perform 1,000 crunchess and situps every day for the next 2 decades and you still won't tone your abs and carve out a six pack. While ab exercises can help to build strong and thick abs, they won't strip away the fat that is currently covering your abs. Only a proper fat cutting diet can tone your midsection, revealing the abs that lie beneath.

As long as you are eating healthy you will lose fat and tone your abs!

False. While eating healthy is a good start, it doesn't guarantee toned abs. It is possible to eat only "good foods" and still gain weight. It is also possible to eat the wrong types of healthy foods, which might cause you to lose muscle, making it harder to see your abs! To lose fat the right way you will need to focus on the total amount of calories you are eating each day, while keeping an eye on protein, carbohydrate and fat consumption.

Resistance training isn't needed when dieting for six pack abs!

While resistance training isn't needed when on a fat stripping diet, it will help you to tone and maximize your current muscle mass. On the other hand, if you don't utilize some form of resistance training, you risk losing fat AND muscle while dieting. The end result might be six pack abs, but not much else to go with it.

Abs must be worked as frequently as possible with high reps!

No, not exactly. While the abdominals are a smaller muscle group, and can generally be worked more frequently, you should still train them like any other muscle group. Far too often the abs are not trained with progressive resistance, meaning that the workouts do not become more difficult over time. It is more important to make ab workouts challenging than it is to perform an endless amount of easy repetitions.
Also, abs should be worked about 1-3 times per week. As a rule, the more frequently your train your abs, the less daily volume you should use. Working abs everyday provides very little benefit, and makes it harder for your ab muscles to grow. As previously mentioned, an excessive amount of ab work will not tone your abs. Challenging your abs with more resistance will help to build a thicker six pack, and the larger your abs, the more prominent they become!

Working your abs will give you a bad back!

While overworking your abs, or any muscle group for that matter, could create lower back strain, a moderate and sensible amount of abs work will actually strengthen your lower back. The abs and lower back are opposing muscles and work synergistically during ab training.

Crunches are the best ab exercise!

Not so much. Crunching your way into oblivion is not the best strategy for building thick, six pack abs. Most of us can perform 25 to 50 crunches (or more) right now without stopping. The fact that crunches are relatively easy to do, or will become relatively easy to perform after only a week or two, indicates that they are not providing enough resistance. Once the body has adapted and is no longer challenged it has very little incentive to "grow" a muscle.

You can stay "freaky" shredded 365 days a year!

This is nearly impossible, unless you are a freak of nature. Fitness models or bodybuilders appearing on the cover of magazines are often 5-7% bodyfat or lower. It is very difficult to maintain a bodyfat percentage this low for weeks at a time. With that said, it is more reasonable and possible to keep 10-12% bodyfat for extended periods of time. You are a little more "smooth" at this bodyfat percentage, but you will look and feel healthier and should still have abs!

A low or no carb diet is the "only" way to shred the abs!

While low carb diets have many benefits, and are used successfully by some natural bodybuilders and fitness models, they are not the only "carb game" in town. Many fitness models and bodybuilders achieve great results with carb cycling which can involve high, moderate and low carb days. In addition, some of you will not need to cycle carbs at all, and may only need to eat fewer calories each day to strip away the fat. We will address diet later in the article.

It's just as easy for women to get six pack abs!

False. The female body naturally tends to hold higher bodyfat levels, and will often "fight" to retain bodyfat when it's at lower levels. This does not imply that it will be impossible for a woman to have great abs, but rather it will be more difficult to have freaky shredded abs.

You must do an insane amount of cardio to have abs!

Not true. Having a properly structured fat cutting diet is more important. While cardio can certainly help burn fat and stimulate your metabolism, you do not need to spend several hours each day strolling at a fast pace on the treadmill, or Stairmastering yourself into a mind-numbing trance. First and foremost, dial in your diet. Once your eating approach is on point, you can add cardio as needed.

You need strong abs to have a great six pack!

In general, no. While resistance training will definitely help to build thicker, more prominent abs, you do not even need to train your abs to have a six pack. Everyone has ab muscles. At a bare minimum you don't have to do any ab work to carve out a six pack. Once again, it's almost all about diet. Many grade school age children have the outline of a six pack, yet they have very little ab strength. Remember this: diet reveals the abs, resistance training makes them thick. If you don't care about having thick abs, and just want beach abs, you may not have to do any ab training at all.

Once you have abs, maintaining them is easy!

Sorry, but this is incorrect. For the average person maintaining great looking abs takes an incredible amount of discipline. This means eating clean and training hard several days a week. If you develop a six pack, it only takes a few poor diet days for it to soften or even disappear.

Top Exercises For Building An Amazing Six Pack

In this section we will look at some of the best direct and indirect exercises for building thick abs. Direct ab exercises are generally isolation exercises which only work the abs. Indirect exercises are compound lifts, and contribute to ab size because of the stress placed upon the core while performing them.

Best Direct Abs Exercises

Walking Planks. The walking plank takes an incredibly taxing exercise, the static plank, and makes it more difficult. From a static plank position, move one arm slightly forward, then the next. Hop, walk or slide your feet up several inches, keeping your body as straight as possible without bending your hips upward. Continue this pattern.
Sit Up, Stand Up. The sit up, stand up turns the sit up into an explosive ab destroying exercise. Start in a conventional sit up position, back against the floor and knees bent. Now instead of simply sitting up, explode forward doing your best to thrust your glutes towards your heels and gain momentum, while also trying to stand up. This exercise can also be performed with resistance, holding a medicine ball, kettlebell or dumbbell.

Weighted Roman Chair Sit Up. With your legs straight and anchored, place your glutes on the high point of the Roman chair pad. Holding a dumbbell or Olympic plate, slowly lean back until you are at or near a horizontal position. Sit up, and repeat.
Standing Cable Crunch. Using a rope attachment, place your back towards the cable pulley system and hold the ends of the rope above your shoulders and near your upper chest. With knees slightly bent, keep your lower body stiff and crunch downward, trying to touch your elbows to your thighs.
Barbell or Ab Wheel Rollouts. Using a barbell loaded with 25 or 45 pound plates, or an ab wheel, kneel and place your hands in a comfortable position. Slowly roll the bar forward until your body reaches a near horizontal position. From here, roll the bar back to the starting position and repeat.
Decline Bench Knee Raise (Reverse Crunch). Lie on a decline bench in the opposite position, with your head higher than your hips. Grab the padding of the bench somewhere near head level. Raise your knees, attempting to touch them to your elbows, then lower your legs and repeat. For added resistance, use ankle weights, or secure a cable pulley or resistance bands to your ankles/feet.
Side Plank. Start by laying on your side with one hand on the floor and your feet on top of one another. If you prefer, you can rest on your elbow instead of your hand. Lift your hips up until your body is exactly straight. Now hold this position for as long as possible. You should feel this exercise in your abs and obliques. Do not let your body sag in the middle; always stay perfectly straight.
Mountain Climbers. This exercise can be performed with your hands on the floor, on a bench, or upon an exercise ball. Start in a push ups position, with your arms locked and your body straight. Keeping your body still, raise your right knee towards your left elbow, and then return it back to the starting position. Repeat this motion, bringing your left knee towards your right elbow. Continue this climbing motion for the required number of reps.
Hanging V-Style Leg Raises. Hanging from a pull ups bar, raise your legs until they are parallel to the ground, keeping them somewhat straight or in a locked position. Instead of returning your legs to the starting position of the exercise, flare your legs out until they form a V-shape. Bring them back together, keeping your legs parallel to the ground. Return to the starting position and repeat.

Best Indirect Abs Exercises

Believe it or not, some of the thickest, most stunning sets of abs weren't developed with an excessive amount of direct ab work. Compound lifts, or exercises that tax several muscle groups at once, require core strength and stability. They can help build great abs without the tedious need for set after set of situps. While it is not recommended that you forsake all direct ab training, the following exercises can help to varying degrees.

• Squats - Squats are considered the king of muscle building lifts, and require a strong core to help balance the body while descending and performing repetitions.
• Deadlifts - A very underused exercise, deadlifts are perhaps the most primal barbell lift. The abdominals work synergistically with the lower back while deadlifting to create an efficient and effective pull.
• Overhead Squats - Overhead squats may be the most obscure exercise in this list, and require an incredible amount of abdominal strength to perform.
• Overhead Presses - Not quite as taxing as overhead squats, overhead presses incorporate the abdominals and bring stability to this lift.
• Tricep Push Downs - During tricep push downs your abs are in a near constant state of contraction, working hard to stabilize your torso while you knock out reps.
• Straight Arm Lat Push Downs - Straight arm lat pull downs call the abs into play in the same manner that tricep push downs do, contracting hard throughout each rep.
• Kettlebell Wind Mills - If you've never trained with a kettlebell, you're missing out on this incredible core blaster.

Thick Abs! Making Your Abs Workouts More Difficult

The cornerstone to building thick, rope-like abs is progression. Progression simply means making an abs workout more difficult over time. This change in difficulty does not have to be dramatic from workout to workout. Instead, you can focus on making small improvements on a weekly basis. Over time these small increases in progression will add up to big changes.
Progression, or the adding of difficulty to an abs workout, can be increased in the following ways:

• Add Reps - Try to beat your previous performance on any given exercise by at least one rep. Over time small rep increases create an incredibly strong set of abs, and lead to some amazing feats of physical fitness. If you can currently perform 10 situps and add 1-2 extra reps per week, you will be knocking out reps like a machine in no time!
• Decrease Rest - One of the best ways to increase the difficulty of an abs workout is to decrease rest between sets. If you start with 120 seconds of rest between sets, and slowly lower that time by 5 seconds on a weekly or bi-weekly basis, you will be challenging your abs to adapt to new demands.
• Add Sets - As mentioned in the ab myths section, you do not need to work your abs with a crazy amount of high rep sets. A good rep guideline is 10-25 per set. This is not a hard and fast rule, and can be adjusted based on the exercise performed and to your specific body, needs and goals. Once you can easily perform 25 reps per set, adding in an additional set will amplify the stress. Obviously, you can't continue to add sets forever. Overworking your abs with set after set is not the most effective form of progression.
• Add Resistance - Resistance is the force that works against you when trying to complete a rep. Resistance should be added very slowly over time. This gradual increase in stress will force your abs to be in a constant state of adaptation, leading to muscle growth and improved thickness. Resistance can be added with free weights (performing situps with a dumbbell or plate on your chest), ankle weights or a weighted vest (ankle weights on hanging knee raises), or with bands or a cable/pulley system (performing lying leg raises with one end of a band secured around your feet and the other anchored to a machine).
• Add Time - Certain ab exercises are performed in a static position, such as planks, side planks, and walking planks. By increasing the amount of time you hold these exercises, you are making the workout more difficult and forcing your abs to respond and grow.
• Slow Negatives - Slow negatives are an advanced training technique that involve performing a rep at normal speed, and then lowering the body back to the starting position of the exercise in a slow and controlled manner. This slow lowering is extremely taxing and should not be overused. Just as with other progression approaches, it is recommended that you add in slow negatives in a gradual manner. You can amplify the difficulty of a slow negative by increasing the amount of time it takes to lower your body. When using this technique, start with 3-4 second negative reps and slowly build up to 10 seconds.

Abs Blasting Workouts

Use the following guidelines when deciding on which stage of ab workouts to use:

• Stage 1 - Stage 1 workouts are for someone who has not trained abs in quite some time.
• Stage 2 - Stage 2 workouts are for someone who is currently training abs but doesn't feel like they are making good progress.
• Stage 3 - Stage 3 is the advanced stage. These workouts are designed for the hardcore abs fanatic, and are incredibly taxing.

Note: Remember to focus on progression. Make it a goal to beat your last performance, even if it's only by a rep or a small amount of weight.

How to train your abs properly to maximize results

To maximize results utilize the following ab training "rules":

1. Workout Frequency - Train your abs 1-3 times per week. Set aside the belief that more is better. Instead focus on training intensity, followed by adequate rest.
2. Workout Volume - Don't add additional sets to these workouts. If a workout isn't challenging enough, find a way to make it progressively more difficult.
3. Workout Timing - If you are using a muscle building workout, train your abs towards the end of your workout. It is best to focus on abs after you have trained all major muscle groups for that day. If you are not trying to build muscle, abs may be worked at any time during your workout.

Stage 1 Abs Workouts

Start your first workout with the minimum number of sets and reps (for planks, start with the minimal amount of time). During the first several weeks try to progress slowly, performing more reps each time. When you can perform 20 reps, add a second set. For planks, when you can hold a plank for 45 seconds add a second set.
When you are able to perform 20 reps for 2 sets, add a third. When you can hold 2 sets of planks for 45 seconds (or more) each, add a third set. Move on to Stage 2 workouts when you are able to perform maximal reps for all sets in a given workout.
For standing cable crunches, pick a weight that is challenging and makes it difficult to perform 20 reps.

Stage 1 - Workout #1
Abs: Stage 1 - Workout #1
Exercise	Sets	Reps
Decline Bench Knee Raise	1-3	10-25
Plank	1-3	20-60 seconds

Stage 1 - Workout #2
Abs: Stage 1 - Workout #2
Exercise	Sets	Reps
Sit Up	1-3	10-25
Side Plank (each side)	1-3	20-60 seconds

Stage 1 - Workout #3
Abs: Stage 1 - Workout #3
Exercise	Sets	Reps
Standing Cable Crunch	1-3	10-25
Barbell or Ab Wheel Rollouts	1-3	10-25

Stage 2 Abs Workouts

You will have developed a fair amount of core strength and abdominal conditioning by now. At this stage of your training you will need to incorporate some new forms of progressive, including limited rest between sets and the addition of resistance to certain exercises. There is no set standard for how long you can use Stage 2 workouts. Continue to challenge yourself, and only move on to the advanced Stage 3 workouts if you feel you have amazing abs conditioning.
Weighted Sit Ups - Hold an Olympic plate or dumbbell on your abs or lower chest, and perform sit ups. When you find that you can easily perform 25 reps with a given weight, add more resistance.
Planks and Side Planks - Focus on decreasing rest between sets of planks, or superset planks with another exercise.
Hanging V-Style Leg Raises - If you are unable to perform 10 reps, perform as many V-style raises as you can, and then finish a set with standard leg raises (or knee raises). If this exercise becomes too easy either superset it with another exercise, or add ankle weights as resistance.
Weighted Decline Bench Knee Raise - Add resistance either via ankle weights, or by attaching a cable or a band to your ankles/feet. If using a band, make sure that the opposite end is anchored properly.
Barbell or Ab Wheel Rollouts - If rollouts become too easy, incorporate slow negatives to increase the intensity.

Stage 2 - Workout #1
Abs: Stage 2 - Workout #1
Exercise	Sets	Reps
Weighted Sit Up	2-5	10-25
Plank	2-5	60-120 seconds
Hanging V-Style Leg Raise	2-5	10-25

Stage 2 - Workout #2
Abs: Stage 2 - Workout #2
Exercise	Sets	Reps
Weighted Decline Bench Knee Raise	2-5	10-25
Side Plank	2-5	60-120 seconds
Barbell or Ab Wheel Rollout	2-5	10-25

Stage 3 Abs Workouts

At this stage of abdominal training you should be very familiar with the various forms of progression, and what is needed to have a great abs workout.
Sit Up Stand Up - This is a very difficult exercise to master. Do not attempt it with weight until you feel completely comfortable with its execution.
Walking Planks - Instead of time you may also focus on repetitions, counting each stride as a rep.
Weighted Roman Chair Sit Ups and Hanging V-Style Leg Raises - These are performed as a superset. Add resistance, and/or other advanced progression techniques such as slow negatives and decrease rest as needed.

Stage 3 Workout
Abs: Stage 3 Workout
Exercise	Sets	Reps
Sit Up Stand Up	3-5	10-25
Walking Plank	3-5	60-120 seconds
Weighted Roman Chair Sit Up	3-5	10-40
Hanging V-Style Leg Raise	3-5	10-40

The Big Reveal! Diet And Cardio For Eye-Popping Abs

The hard work is done, but the battle has only begun. You've made the effort in the gym and now it's time to drop the excess fat and reveal the hidden six pack.
This section will focus on both diet and cardio. A properly structured eating plan is the key to efficient fat loss, so that you can get ripped without losing muscle. Cardio will help you during that journey but it is not the be all end all. While both are important, remember that cardio alone won't create amazing abs. A well-planned diet with minimal cardio can help you shed fat, but cardio with a poor eating approach puts you on the road to nowhere!

Dieting For Fat Loss

Cutting fat isn't just about reducing calories and eating more healthy. Believe it or not, you can  eat healthy and eat fewer calories but still be eating wrong. In addition, many generic diet approaches actually make it hard to shred up and reveal your abs. Let me explain...
While healthy eating is, well....good for your health, it's not the most efficient "beach body" dieting approach. Healthy eating is a generic term, and 9 times out of 10 it lacks focus and the key ingredients that are required to shed fat and reveal your abs. A proper fat cutting diet will help you to maintain muscle while losing fat, and this is what you want.
When you are "only" eating healthy, your diet is probably working against you because you are losing muscle AND fat. This makes it difficult to reach the proper bodyfat levels required to see your abs. Simply stated, you become thin, but a good portion of the weight you lose is muscle, so your bodyfat percentage drops more slowly. This prolongs the length of your diet causing you to lose more and more muscle.
With this approach there's a good chance you will never reach the goal of seeing your abs. If you do, you won't have much of a physique to go with it. Here are the cornerstones of a proper cutting diet approach; one that allows you to retain most of your existing muscle while losing fat:

1. Meal Frequency - It's better to eat every 2.5 to 3 hours than it is to eat a small breakfast, a salad for lunch, and a random healthy evening dinner. Frequent, small meals not only help you mentally (because your next meal is only a short amount of time away), but they are also proven to be an extremely effective method of getting ripped.
2. Protein - Most diets don't include enough protein. Protein is required to repair and build muscle tissue. Without enough dietary protein you make it difficult for the body to hold on to the valuable muscle you worked so hard to obtain. As a general guideline, men should  eat about 30-35 grams of protein every 2.5 to 3 hours, and women should consume about 20 grams every 2.5 to 3 hours.
3. Fat - Don't avoid healthy fats! The body needs fats to function properly. Forget the idea that eating fats make you fat; it's not true. 20 to 35% of your daily calories should come from healthy fats.
4. Calorie Intake - Rapid weight loss is not the best way to get shredded abs and a great body. If you are losing more than 1.5 to 2 pounds per week, there's a good chance that much of this is muscle loss. Dial in your daily calories so that you are losing the right amount of weight each week.
5. Resistance Training - Don't make the mistake of using lighter weights and higher reps while trying to get ripped. This is a major mistake! You need to train just as hard in the weight room while cutting as you did when trying to build muscle. Using lighter weight sends a signal to your body that the current muscle mass you are carrying is no longer needed, and that it's ok to give it up.

Supplements And Fat Loss

Dieting presents a whole new set of challenges for the body. By restricting calories you are also restricting nutrients. One could make the argument that supplementation during fat loss is more important than supplementation during the muscle building process. In either case, the following supplements are worth considering:

• Multivitamin - It is simply not good enough to eat healthy and hope that all your nutritional bases are covered. Weight training and cardio tax the body, depleting it of vital nutritional resources. In addition, you are placing your muscles in repairing and building mode, meaning that you will need more than an average share of vitamins and minerals. A good multivitamin product will fill in all the "holes" in your diet.
• Fish Oil - Fish oil, or healthy essential fatty acids, should be a staple for anyone that trains hard. Healthy oils and essential fatty acids are well known for improving overall health, vitality and brain function. But healthy oils also play an important role in muscle building and fat loss. A Danish study proved that supplementing with the correct ratio of essential fats can increase stamina, improve muscle development, speed recovery and improve cardiovascular function.
• Pre-Workout Formula - A pre-workout supplement allows you to train longer, stronger, and with more energy. Simply stated, a pre-workout supplement functions in a synergistic manner with your fat loss supplement, and with your aggressive training approach, amplifying your efforts and maximizing fat loss.
• Fat Burner - There are many fat loss supplements available that can help you burn fat fast. To find the fat loss supplement that's right for you, check out our fat loss supplement guide.

Cardio For Fat Loss

While cardio can be beneficial to the fat loss process it is often overused or used incorrectly. While cardio can help you shed fat, performing too much cardio when it's not needed can result in the loss of muscle tissue. It's best to only incorporate a moderate amount of cardio when starting a cutting diet, perhaps no more than 3-4 sessions of 20-30 minutes per week. If you feel that this is not enough, or that your fat loss diet has hit a plateau, slowly add in additional cardio.
Here are some tips to maximize your cardio:

• HIIT vs. LIT - HIIT is high intensity interval training, such as cycling between periods of sprinting and light jogging. LIT is low intensity cardio, such as walking on a treadmill or using a Stairmaster. There is a heated debate over which of these is most effective for burning fat. The bottom line is this...exercise is exercise, and all forms of cardio help to burn calories and elevate your metabolism.
• Cardio and Resistance Training - If muscle retention is a primary goal, perform cardio after weight training. If you enter your resistance training sessions fatigued, it will make it hard to perform at 100%. The human body needs all the incentive it can get to retain muscle while losing fat. Sub-par resistance training workouts can put you on the fast track to muscle loss.
• Cardio on Off Days - Cardio can also be performed on off days, or on days in which you are not performing resistance training. It may also be convenient to perform cardio first thing in the morning or several hours before your weight training session. If you use this approach make sure you feel 100% before hitting the weights.
• Cardio Monotony - Cardio does not have to be mindless and boring. Pick an enjoyable form of cardio, and if one doesn't exist, create one! Cardio can be performed in intervals, using everything from sled dragging to swimming to kettlebell swinging. Don't chain yourself to a treadmill. Exercise should be fun.

End Notes

Carving out a six pack or flat stomach is hard work. Maintaining one is even more difficult. Make sure to set realistic goals. Even the most shredded and ripped bodybuilders and fitness models will tell you that it's impossible to stay in peak condition year round. With that said, you don't have to allow your bodyfat levels to get out of control.
If you find that your bodyfat levels are beyond a comfortable and manageable level, go on a short term cutting diet. If you are already lean, losing 3 to 6kgs of fat over a month's time should help to shred you up.
Also, never allow yourself to get more than 10-15 kgs past your ripped to shreds body weight. Losing 13kg of fat will require a 16 week cutting diet. 40 pounds of fat would require you to diet for half a year!
Remember that a healthy fitness lifestyle is a balanced lifestyle. Allow yourself one reasonable cheat meal per week. If muscle building is a goal, keep in mind that it can be very difficult to add muscle without adding some fat.
Become a master of your own body and know the food you put into it. This will lead to success, and to an amazing set of six pack abs.

Good Luck

Supreme Supplements

Building Muscle And Burning Fat Simultaneously - Is It Possible?

Do you often find yourself at a crossroads regarding keeping your hard-earned mass that you so tirelessly worked towards only to see it dwindle away as you diet down? Are you a “hardgainer” that has to fight for every ounce of muscle scared to death of reducing calories to get a more muscular midsection? More calories in equals more mass and fewer calories in equals less body fat – and it’s one or the other – right?
The age-old question if is it possible to gain muscle and burn fat simultaneously has been debated for many years. There are so many opinions from experts to people in the trenches that it is very difficult to sift through to the facts. Most will tell you that you must choose between the two in order to reach optimum success and that attempting both at the same time is futile. So why not just give up, reduce calories and sacrifice the muscle for better abs and more muscular arms. Because you are better than that!
You will find a way and put into practice a concise plan of action to reach your ultimate potential. The guidelines and plan included here are designed to help you not only keep, but build muscle while simultaneously burn body fat. It can be done with a little planning, discipline and hard work.

The Right Amounts

One of the single, most imperative principles in this plan is to eat the right amounts of macronutrients (protein, carbohydrates and fats). By manipulating these foods and staying strict with the guidelines your goals will soon be in range. Diet is so important that without adhering to these principles you will surely never reach your physique goals.
Protein: As the main source for building muscle, protein is absolutely necessary for your muscle building strategy. Take in around 1.5 to 2 grams of protein per kg of bodyweight (this equates to 135-180grams for a 90kg individual). This will guarantee that your muscles will be getting the correct dose of amino acids for maintaining and building muscle tissue. Some prime sources are chicken, lean steak, fish, turkey, ground meat, eggs, cottage cheese, Greek yogurt and protein powders.
Carbohydrates: Carbohydrate is a great muscle-sparing energy source. This particular macronutrient will be drastically manipulated as the diet plan goes along and will play a major roll in its success so be extremely mindful of your intake on a daily basis. Be sure to have an intake mainly of complex carbohydrates and fiber. Sources include brown rice, wild rice, sweet potatoes, whole wheat bread, wheat pasta, vegetables, some fruits.
Fats: Never count out a healthy fat. Certain fats are essential regarding maintaining hormones such as testosterone, increasing fat burning and aiding energy levels. Healthy fats will be utilized to replace carbohydrate on certain days to keep blood sugar levels steady and help with satiety. Good sources include avocado, walnuts, almonds, olive oil, natural peanut butter, some egg yolks and sunflower seeds.

Light the Furnace!

Now let’s look at how we can implement these macronutrients and manipulate them in such a way as to build more strength and mass while torching our fat stores. Protein levels will stay somewhat the same throughout the plan. You need that steady stream of amino acids to feed to the muscles for recuperation and repair to take place.

Try out one gram per pound of bodyweight and assess your progress. If you find yourself stalling, try to up it to 1.5 or 2 grams per kg and then reassess. That is about as high as you will want to go with protein – the rest is up to carbohydrate and fat manipulation. Give each change in protein amount about four weeks before reassessing.
Here is the tricky part. Now you will start to manipulate carbohydrate in such a way as to trick the body into delving into its fat stores for fuel. You will have high, medium and low consumption days. You will eat low carbs for two to four days followed by medium and high days. On the low days your body will burn fat for fuel and save muscle so as long as your protein intake is high enough. Before you starve your body of energy after so many days of low carbs (which if prolonged could lead to lower testosterone levels and metabolism) you will have a day of moderate carbs and another day of high carbs.
This will shuttle in fuel to the muscle, rev back up your metabolism and be burned without storing body fat. Carbohydrate intake will be approximately:  low days (45 grams for a 90kg), medium days (135 grams) and high days (200grams).
Fat intake should hover around .15 grams per kg of bodyweight or 20-30% of total calories. However, on low carbohydrate days it would be wise to increase your healthy fat intake slightly. This will ensure your hormone levels will stay steady and will supply you with ample energy for your grueling workouts.
On the low carb days simply increase your fat intake by 50%. Remember that one gram of fat has over twice the amount of calories of carbs, so a little goes a long way. For example, if you had half of an avocado on a salad, now on low carb days you will eat ¾ of an avocado.

The Muscle-Building Fat-Torching Sample Diet

Low Carbohydrate Days

• Meal 1 - 3 eggs and 4 egg whites, ½ cup oatmeal (dry measure), cinnamon for taste, 1 tablespoon of natural peanut butter.
• Meal 2 - 2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt, 50g of almonds.
• Meal 3 - 150-180g of meat, fish or chicken, green salad with 3 tablespoons of olive oil dressing.
• Meal 4 (pre-workout) - ½ of an apple or banana, 1 scoop of whey protein powder mixed in water.
• Meal 5 (post-workout) - 2 scoops of whey protein powder mixed in water.
• Meal 6 - 150g-180g of meat, fish or chicken, broccoli, green beans or peas or green salad with ½ avocado.

Medium Carbohydrate Days

• Meal 1 - 3 eggs and 4 egg whites, 1 cup oatmeal (dry measure), cinnamon for taste, 1 tablespoon of natural peanut butter.
• Meal 2 - 2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt, 30g of almonds, 1 apple.
• Meal 3 -150-180g of turkey with two slices of wheat bread and 1 tablespoon of light mayonnaise, Green salad with 2 tablespoons of olive oil dressing.
• Meal 4 (pre-workout) - 1 banana, 1 scoop of whey protein powder mixed in water.
• Meal 5 (post-workout) - 2 scoops of whey protein powder mixed in water, 340ml of Energade.
• Meal 6 -150-180g  of meat, fish or chicken, broccoli, green beans or peas or green salad with ¼ avocado, 1 cup of wild rice cooked.

High Carbohydrate Days

• Meal 1 - 3 eggs and 4 egg whites, 1 ½ cup oatmeal (dry measure), cinnamon for taste, ½ tablespoon of natural peanut butter.
• Meal 2 - 2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt, 30g of almonds, 1 apple.
• Meal 3 - 150-180g of fish, Green salad with 2 tablespoons of olive oil dressing, 1½ cup of wild rice cooked.
• Meal 4 (pre-workout) - 1 banana, 1 scoop of whey protein powder mixed in water.
• Meal 5 (post-workout) - 2 scoops of whey protein powder mixed in water, 340ml of Energade.
• Meal 6 - 150-180g of meat, fish or chicken, broccoli, green beans or peas or green salad with ¼ avocado, 1 medium sweet potato.

Good Luck

Supreme Supplements