AB-solution
Shadow Making!!
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!).
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| "we can all change" |
Landscaping!
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.
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| not rocky...not yet....not till i get my crop top on |
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| 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.
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
- 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
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