How to get 6-Pack-Abs....That Actually Work

The gym that I train at here in Toronto doesn't have any foam rollers. So, prior to my squat and deadlift workouts, I have to head over to the "abs & stretching" area of the gym to use a medicine ball to knead out my glutes & IT bands.

Without fail, every time I get to the open floor area, I've got to step over or around some poor trainee trying to chase his abs by doing crunches (or even worse, sit-ups) until he "feels the burn" - what is this, 1983?

If only he knew that there was a better way to get those six-pack-abs and burn fat that is actually safer, less boring and more effective.

I wish I could have told him to use big, bang-for-your-buck exercises like squats, deads, lunges, chins, rows & dips that require more abdominal work than your average crunch or sit-up.

I wish I could have told him that his 6-pack will come a lot faster if he were to limit his sugar intake and eliminate all junk food and just focus on eating fruits, vegetables, lean protein & healthy fats.

I wish I could have told him to make sure he gets enough rest and manage his stress to reduce the amount of cortisol (a belly fat loving hormone) he produces.

I wish I could have told him all those things, but I made a pact to myself never to give advice to another trainer (yes, he was a trainer that works in the gym that I go to) unless I actually know him or unless he asks....long story short, the last time I "made a suggestion" to another trainer, I almost got my a$ kicked because he thought I was being arrogant.

So, in dedication to all crunch-happy gym-goers who are in search of that "burn", here is a great ab exercise circuit "finisher" that I did on Friday after my squat workout.

It's called a "finisher" because...

1. You should always do your ab exercises at the end of your training session and

2. After you do a few of rounds of this circuit, you will be "finished".

Make sure to give this one a try and let me know how you feel tomorrow! If you do this right, I guarantee you'll be so sore that it'll hurt to cough.

FitAndBusyDad Intermediate Ab Finisher

1a. Ab-Wheel Roll Outs x 15









1b. Lower Ab Reverse Curl x 15









1c. X-body Climbers x 20 total









Repeat the above circuit 3 times with NO REST between exercises, then finish with...

2. 100 x KB or Dumbbell Swings (Complete the swings in as minimal sets as possible resting 45s between sets...remember to brace your abs HARD on these)













This circuit should take you about 6-8 minutes to finish and uses so many muscles that it could be considered a workout by itself!

Tack this onto the end of one of your FitAndBusyDad workouts and you'll be shedding the fat and getting 6-pack-abs that work in no time.

Chris
The FitAndBusyDad

P.S. Stop wasting your time with useless crunches and sit-ups. Stop buying $50 ab-gadgets. Stop looking for the magic bullet. Work hard, train hard, eat REAL FOOD - and use FitAndBusyDad Workouts!

=>Get started with the FitAndBusyDad Lifestyle

In Case You Missed It...

I got my 15-seconds yesterday.

I appeared on CityTV Toronto's Breakfast Television yesterday morning and did a quick demo of some of the exercises that you'll find in the new FitAndBusyDad e-book. Kevin Frankish, the host, was a good sport. And even though I got cut off slightly at the end (there's just too much to talk about), I may end up back sometime soon. And sorry guys, I did NOT get a chance to meet Dina.

You can find the video HERE. (Sorry, but it's not like YouTube, so I can't embed the video into the blog.)

CL
FitAndBusyDad

P.S. If you haven't already, get a sneak peak of what's in the book by signing up above for my newsletter or by clicking HERE.

The Experiment is Over....

...And I failed miserably. Not really. My Blackberry Experiment is now done, because, thanks to my friend Craig Ballantyne, I now know how to blog from my Blackberry (which I'm doing right now).

Truth be told, it's just easier having it. I've learned how to better manage my time, so I now only check it at scheduled times 2-3 times per day. I turned the E-mail notification and ringer off. I gave my wife and the kid's school their own unique rings. And now I leave the berry in the gym bag where it belongs. Voila! I just created an extra (and much needed) hour in my day.

So with my extra hour today, I got this workout in...

1a) 100 Tricep Push-Ups (it took me 3 sets)
1b) 3 x 25 KB Rows

2a) 400m runs x 4
2b) 25 KB Swings x 4

3a) Plank x 2min
3b) Side Plank x 45s/side

So it's off to the Dominican Republic in a couple of days with the family (all 6 of us!) for a destination wedding and long overdue vacation. I hope to have my first video blog up next week so stay tuned for that.

Still Busy,
CL

Oh, so close...I Love this time of Year

I was watching the Kansas-Davidson NCAA basketball tournament game yesterday afternoon and it made me appreciate a few things...

1. I survived yet another (and what was probably the worst yet) Toronto winter.

2. College basketball is still "pure" - guys play w/heart and leave everything on the floor, there aren't any cry-babies or over inflated contracts

3. I've got great kids - My wife was at a bridal shower, so it was me and the 4 little ladies. I set AJ (9) and Joey (4) up with some crafts. Frankie (2) sat beside me on the couch w/my laptop and a set of ear buds watching a movie and Mikey (8-months) fell asleep on my lap. Unreal! I got to watch most of the game uninterrupted.

March Madness marks the beginning of spring for the Lopez household. So aside from purging all that we seemed to have collected over the winter, spring also means that it's time to get outside.

We're off to a wedding in the Dominican Republic in a few weeks so my fat loss efforts have accelerated. With the weather getting better, it feels good to be able to head out the door and get over to Riverdale Park to run some hills or pull the sled. Remember, nothing's better for fat loss than running intervals (on a track, on a hill, pulling a sled).

So, instead of slogging it with a slow paced run, try sprinting up a hill a few times for some variety (just make sure you're properly warmed-up. Stay consistent with it and you should be seeing your abs in no time!

Train smart, train hard.
CL