I have another ab challenge workout for you. I hope you have been consistently doing the other ab workouts. Remember that if you follow these workouts 3X each week and incorporate the advice underneath the workouts you will see your abs popping out like you have never seen them before. And heck, its almost beach season so let’s get cranking! 😉
For today’s workout we will be using two chairs or thrones. Place the chairs so they are facing each other with enough room for you to be in between. The workout will take 5 minutes to complete. If you want to go through it 2 or even 3 times, that’s totally up to you stud muffin.
The Ab Shredder Throne Workout
I call this workout, “The Ab Shredder Throne Workout” because you will be using a chair (or 2 chairs to be precise) for the workout. The main exercise will be ab bicycles while you are pressing up from the chairs. You will be doing this exercise for 20 seconds in between all the other exercises. This will be your “rest”. Its not actually a rest as you will see. Its actually extremely challenging but lets trick ourselves into thinking that its a rest so we can work out harder. 😉
Whats The Workout Look Like Todd?
Exercise 1: Bicycle on Chairs – 20 seconds
Exercise 2: Extended Sits Ups w/ Leg Lifts – 40 seconds
Exercise 3: Bicycle on Chairs – 20 seconds
Exercise 4: Leg Kicks Over Chair – 40 seconds
Exercise 5: Bicycle on Chairs – 20 seconds
Exercise 6: Crunches – 40 seconds
Exercise 7: Bicycle on Chairs – 20 seconds
Exercise 8: V-Ups – 40 seconds
Exercise 9: Bicycle on Chairs – 20 seconds
Exercise 10: Flutter Kicks – 40 seconds
–Repeat 2 or 3 times in order to reach full fatigue–
Do You Struggle With Losing Fat? Incorporate This Fat-Loss Water Technique…
If you have struggled with losing those last 5-10lbs (or need to lose more than that) I have a technique that will help you. You may not realize it but water can be your best friend in your fat loss journey. There are two main reasons…
1. Fill up on water before meals so you eat less (seriously, this is more effective than you think)
The single reason that you (or I) have a body fat higher than we want is because we have consumed too many calories. Our stomach tells us that we are hungry and our brain tells us to grab some grub. However, even after we have consumed enough food we often look for that feeling of being “full”. It may be a subconscious or innate desire of “complete satisfaction”. I’m not sure but if you have ever found yourself reaching for more and more potato chips and hummus (yep, this is my downfall and admittedly did this a few days ago) than you know what I am talking about. Potato chips fill you up fast. When I start eating potato chips I feel like I am a man on a mission. My only goal is to fill up my tank as high as I can possibly get it. A little preventative action can go along way to eliminate this problem and still give you a feeling of fullness.
*Todd’s Tip For Feeling Full Without The Calories: Drink one 12 oz glass of filtered water before every snack and two 12 oz glasses of filtered water before every meal. Drink it within 5 minutes of eating and you will eat quite a bit less and still have a feeling of fullness. I have been experimenting with this technique lately and have been shocked at how full I will feel after only small portions of food.
How Much Water Should I Be Drinking Every Day?
Most articles online state that you should drink 8-12 glasses of water every day. My research has shown me to advocate for this approach: “Take your body weight in lbs and multiple it by 0.6. Then drink that amount of water in ounces every day.” For most people if you use the technique described above of drinking the prescribed amounts before every snack and meal than you’ll be right on track.
2. Water Is Needed For Proper Muscle Function Which Burns Fat
Nutrition consultant and author Chris Aceto explains: “The consensus in the bodybuilding community is that high water storage within muscles acts as an anabolic factor. This allows the muscles to maintain a positive nitrogen balance, which directly impacts muscle growth.”
We have seen from past research that more muscle increases resting metabolic rate which burns fat. So drinking water will enhance your ability to burn fat.
Whenever you are changing a lifestyle habit you never want to try to change more than 1 or 2 things at a time. We are creatures of habit and will fall back into our old habits if we try to incorporate too many lifestyle changes at once. Practice something for at least 21 days straight and a habit will begin to form. Only after this initial 21 day period is over should you think about adding something new to the mix.