5 Reasons Why You Don’t Have Abs and How to Get Them


5 Reasons You Don’t Have Abs

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1: You’re too fat. burn-fat-q_rotator

Problem

Your abs are never going to show if you have too much fat covering them. Start by reading my blog 5 ridiculously easy diet strategies for fat loss. Basically, abs are made in the kitchen. No amount of cardio, crunches, or creatine will give you abs if your diet is shit. Get your diet under control and you will finally see the cuts you’ve been wanting.

5 Ridiculously Easy Strategies for Cutting Body Fat

2: You’re terribly inconsistent.images 

Problem 

Change is hard. That’s true for everything you do. What is the hardest part about change? Sticking to the new change. Whether thats your new workout regimen or your diet consistency is key. You can’t expect to crash diet or hit the gym hard for 3 weeks and look like the next cover of Muscular Development. These people look the way they look because of YEARS in the gym and YEARS doing everything right in the kitchen.

Solution

So, with that said find a workout program that you can reasonable accomplish, and a diet strategy that makes sense of your lifestyle and stick to it. Don’t change for 6, 12, or even 18 weeks. After then, reevaluate. You don’t have to pick the hardest 7 day a week, macro controlled strategy. Even 3 days a week consistently with consistently good eating will show changes. The biggest thing here is just look yourself in the mirror and be realistic. Set SMART goals. Specific, measurable, attainable, realist, and time orientated.

3: You’re doing ‘abs’ too muchunknown

Problem

I have multiple gripes with this one. First off i’m not saying that training the core is bad by any means. It is in fact absolutely necessary. But not amount of extra core work will ever get you abs. In fact, most core work is relatively low intensity and will not burn too many extra calories. Another thing to think about is when you train the musculature with resistance the muscle will grow. Now, for men this isn’t necessarily a bad thing but no women wants a thick mid section even if its full of muscle.

Solution

Instead of trying to pump your abs up like Arnold everyday try thinking about having STRONG abs. A few good exercises are the turkish get up and the kettle bell wind mill. Try doing these in sets of 3-5 reps and get strong. Then spend the rest of your workout doing some HIIT conditioning. I provide some examples below.

4: Your conditioning sucks3c51bb38-2181-48ed-a17d-d4c3099cfd9e-jpg-_cb320658952__sl300__

Problem

Some people like to finish off their workouts with a little extra ab work or some time on the treadmill. I applaud the effort but, this isn’t getting you anywhere fast. Instead, try some HIIT conditioning. I recommend no more than 15 min total work time at the end of strength training days and no more than 30 min total work time on conditioning only days. You can follow this up with some low intensity work on a bike, treadmill, elliptical, etc for a little extra burn if you’d like. Again, the goal here is to get rid of fat so you can show off the muscle you’ve worked so hard for.

A few things to try

Strength day finishers:

Airdyne bike ladder:

Maintain your rpm’s (Beginner 80+ rpm, Intermediate 85+, Advanced 90+, Maniac 100+)

You’re going to want to watch the timer and follow this time pattern:

Work:Rest

15:15

30:30

45:45

60:60

45:45

30:30

15:15

Conditioning Day work sample:

Try and EMOM (Every Minute on the Minute). You start your first set when the clock is at 0. You will end somewhere around 30-35 seconds (hopefully) then take the rest of that minute to rest. Then start on the next full min (1:00) perform the next set, so on and so forth for prescribed time.

25 min EMOM:

5x:

15 Burpee

70 Yard trap bar farmers walk

20 KB Swing

20 Push ups (If push ups aren’t your thing, try substituting mountain climbers for sets of 60)

12 KB Goblet Squats

EMOM’s are a great way to get your heart rate up and get a little extra strength work in at the same time. This will have you reaping the benefits of your workout for a lot longer than the 25 min work time.

If you’re unfamiliar with any of the movements, Youtube is your friend.

5: You’re not lifting heavy enough, often enough.

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No better way to get the fat burning fire started and keep it going all day than with some heavy compounds. Exercises like the squat, bench press, deadlift, and standing barbell overhead press tax the system like no other. Not only do you burn calories while doing theses exercises but the load is so sufficient on your system that it will take your body days to recover. This means the majority of calories in are put towards recovering the body. Not many unused calories to sit around and sore up as fat.

Lifting heavy will allow you to retain muscle mass while you’re getting cut up. More muscle = a higher metabolic rate. What does this mean? You burn more calories while essentially doing nothing. When you lift heavy you are telling your body, I  NEED this muscle and in return your body will retain it. Remember, you need muscle in order to see muscle. Nothing will piss a guy off quicker than having worked his ass off for 6 months to get those golden abs and realize he has no delts, traps, biceps, or quads.

If you can manage 3 strength days/week try this for your heavy stuff:

Monday: Squat 6×4

Wednesday: Bench Press: 5×5

Friday: Deadlift 6×3, OHP 5×5

Follow these exercises up with some assistance work around the same muscle groups.

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Montana: by a Northern Californian

screen-shot-2016-10-04-at-8-47-46-amIt is no secret that the majority of the University of Montana student body is made up of Montana born and raised students (we’re talking 74% in-state). It is also no secret that there are “Keep California Out!” signs on everyone’s lawn (not really).

“Oh where are you from?” – Seemingly interested older Montanan

“Sacramento, California!” – Me

“…I’m sorry…” – Now uninterested and bitter older Montanan

“I’m not 🙂 Thanks for having me!” – Smiling me

Take a minute to listen up. I may not speak on behalf of the rest of the Californians in Montana, but I have a perspective I’d love to share. The second I stepped on University of Montana’s campus I knew that it could be my home away from home. The city of Missoula, hell the state of Montana, felt like hugging someone that you haven’t seen in years. I’ve been here for 4 very short years and no, I don’t plan on staying, but yes I will be back to visit. The reason being that it offered the experience of a lifetime for this particular time in my life.
For anyone who’s interested, University of Montana allowed me to step away from most everything I knew in Sacramento (yes I had seen snow, every year in Tahoe minus the recent winters). I was able to clearly establish my values as a young adult, assess the type of future I wanted, and walk away with some of the best friendships I will have for a lifetime.
You see, us Northern Californians appreciate tall trees, snowcapped mountains, cleaning our campsites and wandering to find that adventure just doesn’t end. I can single-handedly agree that California has some extreme undesirables. But so does Montana (hello Meth Capital), so does Colorado, so does New York, and Wyoming and every other state you can name. How do you think Arizona feels hosting all the frail Montana old-timers looking for warm retirement? Probably a mix of “stay in your own state” and “please contribute to our economy; look we have handicap approved EVERYTHING!”

I’ll leave on this note. The amount of times that people think that I’m a Montanan prior to asking is remarkable. Let’s just say I’ve had to convince just about everyone I meet with a valid California drivers license. My experience with those who are excited to have me is what makes Montana “the last best place”. The nay-sayers couldn’t keep me out if they tried.

By: Lia Sbisa, proud Sacramento Native and Montana Visitor

Ballin’ on a Budget

Oh the struggles of wanting to be healthy but not being able to afford it, or having to sacrifice health and fitness goals to be able to eat. Unfortunately, trying to maintain a healthy lifestyle is quite far from being cheap. However, it is possible to keep up your fitness goals while keeping your bank account in the positives. This blog post is aimed at those who want to keep achieving their fitness goals but might not have the cash flow to provide themselves with adequate groceries, or those that would simply like to start saving money at the grocery store.

 

Ballin’ on a Budget:

 

This blog is going to provide you with a scenario that gives a VERY BASIC example of how to ball out on a tight budget.

  • We are going to have a grocery limit of $200
  • This $200 limit is supposed to last an entire month (if not, more)
  • We will balling out at Wal-Mart aka “Ball-Mart”
  • Except our Whey Protein (Syntha-6 5lb jug – 48 servings). We are ordering the protein shake off Amazon for a steal price.
  • There will be examples for both Vegetarian and non-vegetarian situations

 

A few things to keep in mind is that these are not exact prices and each given scenario will be different for different people. These Wal-Mart prices might be different than your Wal-Mart prices, and you might have to use other grocery stores in order to fulfill your list. Also, since this is very basic it is good to know that if you would like to go organic with anything, it is going to cost more. Fruit & Vegetable prices are based off organic prices (since that is the safer and healthier route) but organic dairy and poultry will cost a lot more. There are also a few products like fruit that will probably need to be bought twice in a month, if not more so those have been accounted for. Lastly, using this list month after month gets old quick (trust me) so be ready so season and sauce just about everything.

 

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Oh yeah I am not a vegetarian so if any of this strays from the guidelines, I apologize, but there are some great sites and professionals that list some amazing healthy vegetarian alternatives. Again, this is extremely basic but can be considered practical as it stays pretty healthy and any health nut or fit freak can still get their “macros”. The totals come within a dollar of each other and there is even enough left over for a little weekend fun money.

 

The beauty about this list is that you can play around with quite a bit, especially since we still have fifty dollars left over. For example, fruits can be switched out or added (like oranges) or the addition of red meats and other fish to get a more diverse diet. Diet and nutrition is truly all about trial and error so my goal for this is to hopefully provide a sense of direction to save money. What works and what doesn’t work will be up to you to decide, but it is nice to know that it is possible to maintain a fit lifestyle at a relatively low cost.