THE PROTEIN PRINCIPLE
Pack your diet daily with six servings of protein, about 20 to 50 grams per serving, to keep your metabolism high. Protein will help fill you up so you eat fewer calories, and your muscles get the building blocks they need to become thicker and burn fat.
Instead of drinking water while working out, drink a shake at the gym, and have another at night before bed. These are two critical times when your muscles need protein and have the most potential for growth. Try a low-calorie protein shake with about 40 to 50 grams of a whey protein isolate. This helped me drop about five per cent body fat in three months.
THE PEAK PRINCIPLE
Don’t train your abs with a million reps at breakneck speed. Hold and flex your abs at the peak of each rep for two seconds, squeezing to eliminate momentum. You won’t be able to do more than 10 to 15 reps—your abs will be screaming. Shoot for four sets of each exercise.
YOUR INTENSE ABS PROGRAM
1. REVERSE CURLS
Brace yourself and stretch out your ribs. Start with your knees bent. This minimizes the hip flexor involvement and helps isolate your lower abs. In a smooth, controlled movement, roll your pelvis up towards your chest, pushing your lower back into the bench, and rolling up one vertebra at a time as far as you can. At the peak, hold and flex for two seconds. Roll back down to the start position, again using a slow, controlled motion. Hold for a moment, then repeat.
HANGING SIDE BENDS
Go slow and smooth. Curl your pelvis and spine to the right, bringing your knees up to the side. At the top, flex and hold for two seconds. Fight against gravity and control the descending movement until you reach the neutral position. Repeat on the other side.
SWISS BALL REACHING CRUNCH
Lie on the Swiss ball, so that your lower back rests on top. Hold your head up at a 45-degree angle, and focus on a spot on the ceiling. Point the medicine ball toward the focus spot. Curl your torso up as high as it can go, reaching for the spot. At the top, flex and hold for two seconds. In a controlled movement, curl back down, without releasing the abs. Stretch your midsection at the bottom of the rep, then repeat.