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!

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Who's Got Your Back?

If you're a busy parent then you can understand the importance of having a great support system.

We have 4 kids. All are relatively low-maintenance in that they enjoy playing with each other, are independent in their own little ways and each is incredibly self-sufficient.

***Case in point...When my 18-month-old, Mikey, is hungry she has now taught herself how to get a bowl (our dishes are in a low cupboard), open the door to the pantry and grab herself a snack of Whole Grain Cheerios. And she is able to do that with minimal collateral damage.***

Back to my point....Sometimes, trying to do everything can really take it out of you and you'll need a break. You'll need to go into the bullpen because your starters are getting banged around or are just on short on fuel from having to pitch on minimal days rest (how's that for a baseball analogy!?!).

If that's the case, then we go to our support system (our bullpen, if you will) - my parents and in-laws.

This weekend, the kids stayed over at my parents house and that gave Rozanne and I time to catch-up on laundry, housework, reading, sleep and R&R. So now today, we feel refreshed, rejuvinated and ready to take on the organized chaos that has become our lives!

So let's apply this support system to your fat loss goals and take a look at its importance.

Who do you have in your bullpen?

Days will (or have) come when you don't feel like getting out of bed 30-minutes earlier to do your workout.

Or when the kids the don't finish their chicken nuggets and you're tempted to not wrap them up for later but to eat them all yourself.

Sure, we're grown adults and we make our own decisions. But it helps us that much more when we're accountable to another person (or people) whose goals are congruent with ours.

Fat loss is easier in a household when both partners are involved in the process. When both you and your wife have each other's back.

Fat loss for dads is a lot easier when you can share your experiences with other dads who also want to lose weight.

So with summer right around the corner, isn't it about time that you took control and made sure all your stars are aligned?

Get your fat loss workouts together and know what you're doing in the gym today.

Plan your meals and snacks for the week so that your better prepared if you get thrown a curve ball.

AND

KNOW who your support system is and don't be afraid to call on them for help if you feel you're getting knocked around too much.

We've got 2 months left until the official FIRST DAY OF SUMMER.

That's more than enough time to get your butt in gear and be confident when you take your shirt off at the beach.

Need help, encouragement and support?

We can be your bullpen....

=>Sign-up for the FR*EE FitAndBusyDad Community on Ning

Chris Lopez
The FitAndBusyDad

p.s. With 2 months left until summer, do you have your workouts all lined-up?

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The First Guy To The Dessert Table

So I'm sitting in a conference and the facilitator calls for a lunch break.

I don't really know anyone, so I tag along with the only 3 other people that I know are Canadian (birds of the same feather, right?). One guy is a gentle giant trainer from St. Catherine's, one is a strength coach with my alma mater (the University of Guelph), and the other is a nutrition scientist in great shape.

So we all grab lunch and I'm quietly observing what these guys are eating - sandwiches, salads, greens, soup...nothing out of the ordinary.

But when you're at these "fitness industry" events, you always wonder if anyone is going to touch the dessert. Taking a look at my table, I think "OK, the trainer is jacked, so he'll hit the dessert first because he'll probably burn it off just by walking back to the conference room. Or will it be the strength coach with the traps the size of the Golden Gate Bridge?"

Then the nutrition guy pipes up, "This is ridiculous. Every time I come to these 'fitness events' there's a bunch of trainers staring at the dessert table but nobody has the stones to get up and grab a piece of cake. Why do I always have to be the first one?"

So Mr. Nutrition gets up and slaps not one but 3 pieces of various desserts on his plate.

"Now this is a guy I can hang with", I think to myself...and we've been friends ever since.

That 3-piece-of-cake-eating-nutrition-expert is none other than Brad Pilon, author of EatStopEat and the NEW controversial book "How Much Protein?".

I managed to track Brad down for an interview last week. Here's how it went down...

CL: Brad, since meeting you and reading your book over a year and a half ago, I've been living an ESE lifestyle. I still get a lot of questions about fasting and whether or not it's really healthy. How long after your first fast do you reap the actual benefits of living an ESE lifestyle?

BP: I think if done properly you should be able to 'see' benefits on the first day. By paying close attention to the cues to eat while you are fasting you are going to have a much better understanding of when and why you eat. This little thing can a have a huge effect on how you eat while you are eating.

CL: As busy dads who are slowly getting older, how does fasting benefit our production of growth hormone and do you think fasting may have anti-aging benefits?

BP: The aging thing is tricky. The only way you would ever be sure is to follow one diet for the rest of your life and see when you die...Obviously not a very fun study. That being said, I think the combined effects that fasting and resistance training have on your hormones can go a long way in preventing the typical age related declines in hormones like testosterone and GH. There are no miracles, but when you are battling age, every little bit helps.

CL: OK, let's shift our discussion onto protein. The mass media has led us to believe that protein is the new "wonder macronutrient" - thus the advent of Atkins, the Zone and South Beach. As busy dads can we ensure that we get enough protein without having to carry around a scale to measure our food? Without being Obsessive Compulsive Eaters?

BP: The easiest way is to realize exactly how much protein you need to eat. The second part is realizing that there is no such thing as a protein food.

Traditionally, we've been lead to believe in the idea of protein foods, like eggs as an example. However, a piece of 7 grain bread has roughly the same amount of protein as an egg. So does about 3/4 of a cup of pasta, even two tablespoons of Parmesan has an impressive amount of protein. Infact, 3/4 of a cup of pasta with a 1/2 cup of pasta sauce and some parmesian cheese has as much protein as a 3 egg omelette! So by eating a balanced diet with lots of variety, it's actually very difficult NOT to get enough protein in any given day.

CL: OK, so what about post-workout nutrition? Have you found any research supporting a specific amount of protein we need to ingest after a workout to get the maximum benefits? What about timing?

BP: The most important thing to remember is that if you are training consistently then EVERY SINGLE meal you eat is both pre and post workout nutrition.

The hormonal and structural changes caused by resistance training last for up to 48 hours, so every meal you eat while you are following a training program will have some sort of effect on your muscle recovery. That being said, I think the idea of a 'magical' period 1 hour after your workout where you make or break your muscle building is GREATLY over-exaggerated and is more marketing than science. It's an area of nutrition were we can definitely relax without seeing any noticeable change in our physique.

CL: Brad, thanks for dispelling a lot of common misconceptions about food, fasting and protein for us. Next time you're in town, dessert's on me!

Don't forget to pick-up a copy of EatStopEat and receive a FREE copy of Brad's new book "How Much Protein?"...

=>Get EatStopEat and receive "How Much Protein?" for FR*EE

See you at the dessert table!

CL
The FitAndBusyDad

P.S. Following an ESE Lifestyle in combination with consistent FitAndBusyDad Workouts has allowed me to eat whatever I want while staying consistently under 11% Body Fat. Could this killer combo do the same for you?

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