Shadow making!

AB-solution

Shadow Making!!

Abs are made in the kitchen right?

And endless crunches ain't gonna do squat to give you a 6-pack!

This is somewhat true, technically id say abs are revealed! - Due to the consistent work you put into your diet and training, in such a way to create a SLIGHT caloric deficit, optimised with a correct balance of protein, fats and carbs to maintain performance and encourage the utilisation of fat and the minimisation of muscle loss.

what makes a quality 6-pack?

It isn't merely the absence of body fat, notice how the most impressive mid sections seem to have deep cuts where every line up and down the stomach is very prominent with good set of razor sharp “gills” bringing it all in at the sides (think rocky 4!).

"we can all change"

Landscaping!

Imagine the abdominal muscles are the valleys and the spaces between are rivers, with the water representing body fat, the goal is to make the shadows cast from the valleys more imposing.
You need to;

• Empty the rivers: by simply dropping body fat you increase the amount of visible mass of the abdominal muscles. This is where diet comes in!

• Turn hills into mountains: if your abdominal muscles don’t have any appreciable size or strength you may have to drop to very a low BF%  to get your abs to "pop out".  But by simply increasing the size of you’re abdominal muscles those shadows will be a lot more prominent when you do lean up. And so the cuts between the valleys are physically deeper creating a sharper mid section.

• Make sure those mountains are solid: train for function and performance! Do not ignore spinal health. Poor training, poor exercise selection and poor form will at some point take you further back.

Top tips:

• Fully inclusive - Include all the key muscles and all the key functions of the abdominal for a truly solid “core”.

• Combine aesthetics and health - you cannot overlook function of the abdominal muscles when prescribing exercises for the core, its no use risking spinal health especially when alternatives exist. Shoot for stability before mobility.

• To Flex or not to flex? -  Well it is one of the functions of the abs, but only an assistance function. Think about it if your lying down flat on your back, to get up you don’t do a sit up, you roll over on to your knees and stand up regardless if your getting up slowly or as fast as possible, you will actually rotate more than you flex. So are crunches needed? The worlds foremost expert on backs Stuart Mcgill describes it like this, he states “the spine has a finite number of bending and flexing cycles, some people have more than others but if you do enough at some point in time you will damage your discs. Like bending and flexing a wire coat hanger over and over at some point it’s going to give.”  My point here is getting the most out of the least. You absolutely do not need to do a 1000 sit ups per day like LL Cool J! For some people it will never be problem they can bang out sit ups day after day without an issue, but you will only know how much too much is when you have done too much! Also take into consideration your daily functioning posture. I’m talking about the position you are in for long stints of time on a daily basis, if you do a lot of driving or sitting at a desk at work for hours per day in this hunched over kyphotic posture then obviously there is going to be an adaptive response by the body to this position, so it may be a clever idea not to compound this issue when you hit the gym, very simply by limiting spinal flexion exercises and opt instead for the alternatives ill offer below.

not rocky...not yet....not till i get my crop top on

nice erm....shorts?

how do you bring all this together?

well above is an excerpt from  ROTR AB-solution - Shadow making!

we created the manual on request. And i just added some finishing touches to this kick ass eBook based on the above principles your just read, this goes into detail about how I go about implementing abdominal routines that create a midsection that is as strong as it looks and how to integrate it into an all inclusive plan.

ROTR - AB-solution - shadow making!

Your ebook will contain detailed plans on what is entailed to develop a solid “core” not what the bro-science tells you.

There are no generic insanity style ab routines!

This is an all inclusive plan.

- including 4 strength sessions, 2 upper body and 2 lower body sessions. The gym based routines are inclusive of solid abdominal exercises integrated into the plan to build solid mountain like mid section

- 2 farmers walk finisher routines and 3 sprint protocols to really ramp up the speed at which you empty the rivers (burn fat to reveal the abs)! 

- Nutritional tactics to ensure continued fat loss to show the midsection you are creating!

- recovery and stress management tactics to aid the journey to a lean body

Routines designed to make your midsection “pop” and provide a rock solid foundation to provide a platform from which you can hit your strongest body to date!

The ROTR AB-solution - Shadow making!

here's the link to get your copy now! CLICK HERE TO GET GILLS LIKE ROCKY!

And it will be instantly downloadable to your inbox.

35 pages covering the 3 essentials to revealing your abs and creating a strong, solid body!

3 essentials;

- Empty the rivers - reveal the ABS

- Build the mountains - make shadows - create a strong, lean body!

- Chill out - recovery methods to increase testosterone and lower cortisol, combat physical and mental stress and lower anxiety.

click below to grab a copy!

ROTR AB-solution - shadow making!

#RippedOnTheRoad  #ROTR

Not because they are easy, but because they are hard!

"We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win"

John F Kennedy 

"Triumph or failure in the face of adversity equals triumph" 

This week celebrates the 45th anniversary of mankind's greatest accomplishment!

Like most overnight successes this didn't happen overnight! the result was simply the visible part of the proverbial iceberg breaking the surface of adversity!

it began simply as a positive thought! imagine the countless hours of trying and failing and trying again! The frustrations and false hopes in pursuit of an "impossible" task! The single mindedness of purpose needed to continue in the face of ridicule when no one else believes, Until finally the moment of fulfillment safe in the knowledge you stuck to your path and completed something once thought to be impossible!

Things worth having never come easy!

start with one small step, for many small steps can equal one giant leap. go and achieve and leave your footprint!

Fibre optimised!

Fibre optimised

"Powerful agents for the uninitiated,  but we are initiated aren't we!"

Gets Fibre, lacks vitamin d

Just a little bit of roughage here for you to chow down on.

Whats so great about fibre?

• Reduces inflammation
• Tryglicerides
• Cholesterol
• helps to de-detoxify the body
• Improves the ability to burn fat!

It does this in a few different ways;

• Fibre slows things down, it slows gut emptying.

• Fibre subdues the hunger hormone "ghrelin" that communicates to your brain the need to go "EAT".

• Fibre helps improve gastrointestinal health, thus reducing the risk of heart disease, colon cancer, and diabetes. 

• Did you know the gut is know as your 2nd brain?! it literally has its own independent nervous system. fibre plays a vital role in improving the environment for the microbiome in your gut, studies show that the microbiome can influence neural development, brain chemistry, emotions, pain, behavior and how you deal with stress!

A healthy gut literally makes a healthy brain, and a healthy brain literally makes a healthy body.

well, now you can.

• Fibre can also bind to toxins, estrogens and xenoestrogens  in the digestive tract so they can be excreted. We absorb these chemical estrogen's from our environment and also in products such as plastic bottles, a host of cosmetics and food, such as from animals and plants that have been treated with hormones. Fibres ability to help us metabolize estrogen properly not only helps us improve body composition but reduces the risk of prostate and breast cancer.

Fibre-rich foods you can eat every day

• Nuts and seeds.
• leafy green vegetables.
• legumes, beans and pulses.
• Strawberries, blueberries kiwis etc
• Choose Homemade fruit smoothies over shop bought. You'll get a whack of fibre and lot less sugar than the shop bought variety that has been highly processed leaving a super high sugar content and a super low fibre content, make your own! Or preferably just eat your fruit.
• Avocados (which is a fruit by the way) are loaded with fibre.
• fibre supplements are a great addition like flax seeds that are also high in protein and a great source of omega 3's, are great to add to shakes, combine with Greek yogurt which will be like treating those microbiome in your gut to a spar day with the probiotics that come from the yogurt, add it to salads and even use in cooking. 

how much fiber?

nowadays the average fiber intake is pretty poor, somewhere between 5 and 14 grams when you look at our paleolithic ancestors would consume up to 60 grams or more per day. obviously this is down to the changes in the modern day diet of highly processed man made food like products.

aim for a minimun of 20grams per day at least but closer to 40 - 50 ideally. A diet that largely includes the use of whole foods such as from the above list, along side a good fiber supplement  will go along way to improve your fiber consumption, and your health and fat loss goals.

What did you have for breakfast?