Wednesday, September 20, 2017

You can't spot reduce with ab work!

Leave the ab work to the stock photo fitness models who have good abs because they have a very strict diet, not because they smile while they do crunches.
So I had another conversation (maybe it was more of me ranting) about abs and why I don't like you to do "extra credit" after class. If you have the time and energy to do bonus abs, just lift heavier - it will be better for you. We still do program a little ab work (even today, check below!), but that's part of the plan - stick to the plan, that's why you come to us.

But rather than rant again about it, I'm just pointing you to my archives of previous rants on this topic:

Don't do abs because everything we do is already abs!

If you want better abs, just do some deadlifts.

But I want to spot reduce my middle? How about just getting stronger and raising your metabolic rate and burn fat while you sit at your desk.

How about if I cut calories, that will make me skinny right? No!

Seriously, just get strong by working on the core lifts - you know those ones we already program! As you lift more, your whole body will get stronger - including your abs. As you build muscle, you'll burn more fat (if you eat right!) and you'll get to see your six pack that you already have.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

power snatch 3-3-4x3

Accessory/Skill

5 push-ups between strength sets

Group Workout

5 rounds:
5L, 5R kettlebell snatch 
10 goblet squat with same kettlebell 

then

4 rounds:
10 weighted elevator sit ups

then

100 Russian twists, broken up into manageable sets



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