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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Granada, Spain’s Top 5 Hidden Treasures

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By Shafer Higgins

Granada is a city located at the base of the famed Sierra Nevada mountain range in southern Spain’s Andalusia region. Founded in the 8th century by the Moors, Granada’s history and culture were shaped by both Muslim and Christian influences which are still palpable today. It contains a dizzying array of medieval architecture and monuments, none more famous than the Alhambra, the behemoth palace of the emirs for centuries and perhaps the best surviving example of Moorish architecture. Walking through many of its neighborhoods can feel like stepping back in time. Very much a student city, in addition to its Old World charm Granada boasts a bustling nightlife and animated culinary culture centered on tapas and the Spanish penchant for staying out until the sun comes up. The saying goes that there are more bars than people in Spain, and choosing the right tapas place or discoteca that line Granada’s meandering cobblestone streets can seem a daunting task. The following, at least, shouldn’t be missed.

  1. ‘El Camborio’

Situated in the steep hills of Granada’s fabled Sacromonte district, nightclub El Camborio’s terrace offers an unbelievable view of the Alhambra. Inconspicuous during the daytime, El Camborio’s facade comes to life around midnight, along with most of Granada’s denizens. Offering reasonably priced drinks and no shortage of Reggaeton music, this nightclub offers an intimate yet lively atmosphere that is a favorite among locals and the myriad international students alike. Word to the wise: walking there can be a treacherous hike from even the nearby Plaza Nueva, built as it is into the steep foothills of the Sierra Nevada mountain range. No cause for concern however; cabs in Granada are cheap, and on certain nights presenting your taxi receipt can gain you free entry. This kills two birds with one stone, and you’ll feel like Studio 54 royalty as you waltz past that winding line out front and up those whitewashed stairs (which should also be treated cautiously; they’ve claimed many casualties coming down).

  1. ‘La Chupiteria’

Referred to affectionately as “Chupi” by its loyal patrons, ‘La Chupiteria’ offers a wide and varied selection of, well, shots. Shots, shots and more shots. Which makes sense, seeing as “chupiteria” translates roughly to “place where shots are sold in nearly unfathomable quantities”. It would be hard to find a more aptly named location, or a more economical one; shots at ‘La Chupiteria’ cost a mere 1 euro, and each comes with “chupi” point which can be collected and redeemed for anything from a shot glass to the much-coveted sweatshirt. It’s gamified drinking, reasonable prices, vibrant atmosphere and seemingly tireless staff have made it a veritable establishment of the Granada nightlife, especially among broke college students (of which Granada has no shortage). But here’s a life hack: should you wish to visit ‘La Chupiteria’, be sure to start your night there, rather than end it there. You may find the reasonable prices too enticing…

  1. ‘Babel’

The word “tapas” may be one of the most difficult Spanish words to translate into English, given its variety of meanings. Sure, the concept is simple enough: a small free snack served alongside every beverage, with the word “free” being used very liberally depending on the location. Expect less and less generosity every kilometer you get away from Granada. It is one of the few cities in Spain to still include the price of the tapa with the drink. Whether or not it’s included, the size and quality will vary. It can be anything from an elaborately cooked paella to a handful of broken potato chips served on a plate. At Babel, you find no such problem. Located on storied Calle Elvira, Babel serves an incredible variety of internationally inspired tapas alongside a decent selection of local microbrews (a rare enough thing to find in Granada). Two drinks will get you the equivalent of a full meal, artfully presented and all. Three may leave you feeling stuffed, but quite satisfied all the same. But be forewarned: it’s typically packed on any given night and you may need to take a few laps before you can get a spot inside. Don’t be put off by having to stand, it’s well worth it.

  1. ‘Sala Vogue’

For those needing a break from the Reggaeton beats (or beat, singular, seemingly identical as all the songs seem after a while), they’d do well to find their respite at Sala Vogue, a subterranean nightclub located in the center of old town. Its set lists cater to those whose tastes tend more towards the indie rock, with a few retro tracks peppered in. Its disco ball, strobe lights and wooden-paneled interiors lend it a casually kitschy vibe well appreciated after a few drink tickets are redeemed and few Franz Ferdinand tracks are played. But it’s not for the early-to-bed, early-to-rise types: it doesn’t open until 1 AM and won’t typically get hopping until around 3. So take your time getting ready and maybe sip a double espresso while you’re at it.

  1. ‘Cafe 4 Gatos’

Speaking of espresso, one thing Granada lacks is a strong coffee culture. Sure, café con leche is pretty ubiquitous (one assumes because of the largely nocturnal hours kept there), but the cult of the coffeehouse so prevalent elsewhere does not appear to be observed in this part of the world. A notable and pleasant exception to this is ‘Café 4 Gatos’. Located in the Albayzin, Granada’s oldest neighborhood which dates back to its Moorish origins, it is well situated among the winding stone alleys. Like much in Granada, getting there is a bit of a climb (a trip to Granada can give new meaning to the phrase “uphill both ways”). But once you’ve taken that first sip of sweet espresso, you’ll have forgotten all about it. The salmon and caper tostada also comes highly recommended. “Cuatro Gatos”, which literally translates to “four cats”, is also a Spanish idiom referring to a small quantity of people. Indeed, the interior contains precious little square footage, but no one will complain about being seated on the terrace, containing as it does a nearly improbable view of the Alhambra palace.

This is by no means an exhaustive list. For a mid-sized city it boasts a seemingly endless supply of bars, restaurants, nightclubs and everything in between. Use of the word “enchanting” would not be overdramatic when describing Granada and the best way to experience these and other hidden gems is to stumble upon them wandering aimlessly through the cities maze-like streets

 

Top five Halloween costume personalities: which one are you?

Below are five different costume personalities that may or may not fit you or your friends. Read through the descriptions and comment which personality best fits you!

(I am a Last Minute Shopper!)

Personality #1: Most Minimal Costume PossibleImage result for halloween costume men

This person is normally above average on the scale of attractiveness and knows it, they want to wear the most skin revealing thing in the room in order to show off their body. Someone that wears a minimal costume almost always has two different costumes each year; one for school or work and one for their Halloween party or night oImage result for halloween costumes 2016 womenut on the town. They are almost never afraid to spend as much money as needed each year for the best costume possible.

 

Examples: Playboy Bunny, sexy version of ANY costume.

 

 

Personality #2: Total Transformation

The total transformation is the person that spends hundreds of dollars on costume material from facial/body makeup to even extravagant wigs. The
extreme version of the total Image result for heidi klum halloweentransformation person
would end up buying a complete
costume from head to toe that is made of high class material. The way to know if Image result for halloween costumesomeone meets the requirements for this personality is that at first glance you will not recognize them.

Examples: Iron Man, Jack Skeleton, the Joker.

 

Personality #3: Super, Super Fan

A super, super fan is a person that dresses up as their favorite character of either a show, book, or movie. The person normally knows not only who and what the Image result for comic con costumescharacter is, but they also know everything there is to know about the character’s personality, history, and world. They are extremely likely to get offended and correct you if you get Image result for comic con costumessomething wrong about the character or anything regarding the character’s world.

 

Examples: Star Wars characters, Harry Potter characters.

Personality #4: Costume with the Least Effort

If someone has a costume with the least effort it means that they normally have
something taped onto their clothing or they grabbed something out of their Image result for Halloween costumes least effortcloset. These are the people that decided at the last second they should probably dress up but didn’t even wantImage result for Halloween costumes least effort to go to the store to buy something official.

These can include people that go dressed up as themselves or even some one that tapes Smarties to their pants and refers to themselves as a “Smarty Pants.”

 

Personality #5: Last Minute Shopper

The last minute shopper is the costume person that normally needs to dress up for work, school, or a party with little to no time or money to run to the store for
Image result for Halloween costumes crappy a decent costume. This person ends up grabbing whatever they can off of the shelf from the costume store. This person is to not be confused with the “Costume with the Least Effort” as the last minute Image result for Halloween costumes crappyshopper at least puts in enough effort to go to the store for a costume.

 

 

Examples: witches, doctor coat, pirate.

 

Thanks for reading, hopefully a description fits your personality and if you didn’t like your description then just think; “what personality do I want to have this Halloween?”

5 Life Lessons from Growing Up on a Ranch

I wouldn’t trade growing up dirty and wild on a ranch in the middle of nowhere for anything in the world. Every day was an adventure. I figured it’s time I share a few lessons I learned along the way.

#1: Always close the gate behind you.

This may seem like a little thing, or it may seem unimportant to the regular city-raised person, but this is one of the most important things I’ve learned to date. You never know when the cows will get turned out, and most of the time you won’t have time to check the gates across the pasture—you’ll just trust that they were closed. In life, closing the gate behind you has a little bit of a different meaning. Don’t let the past sneak up on you. Your past may contain hurt, sadness, anger, or words that sting like a snake bite. It’s important to close the gate. Don’t let the negative aspects of your past effect the endless possibilities of your future. Always close the gate.

#2: Never trust the roosters.

To some, roosters look interesting and some of them can even appear attractive the average city-raised person. To a ranch kid, roosters look like the devil himself trotting around with crooked feathers and a razor-sharp beak with rough talons to match. Never turn your back or trust for one second that the rooster(s) won’t launch a sneak attack. The same can be applied to life. Some people may look inviting and maybe even interesting, but it’s important to keep your distance. Trusting everyone you meet can lead to broken hearts and tear-stained pillows. Although people don’t have crooked feathers, razor-sharp beaks and nasty talons, they can have crooked intentions, razor-sharp tongues, and rough eyes—used only to judge those around them. Never trust the roosters.

#3: Moving sprinkler pipe sucks.

If you grew up with a dad like mine, you were up at 5:00am; before the sun broke over the purple mountains. The air would be crisp…too crisp. The water would be cold…actually, make that one degree away from freezing. The pipe would be heavy…full of the almost frozen water and the occasional mouse, snake, or gopher. The field would be big…and seem to get bigger as you make your way across with the air stinging at your nose, the cold water dripping down your arm and making its way into your jacket, and the pipe slowly getting heavier. OKAY, so maybe it wasn’t this bad. But, getting drug out of your warm bed at 5:00am everyday sucked. However, watching the sun peak over the mountains, hearing nothing but your footsteps through the crop and the occasional coyote yelping and yipping was pure heaven. Watching the crop grow each day always made me crack a smile. Watching the swather cut down your hours of hard work was bittersweet, but being able to feed your horses a couple flakes of hay off of your field—knowing you worked through the cold, wet, heavy, adventurous mornings was a feeling like no other. Always remember to move through the unpleasant to be rewarded in the end. Moving sprinkler pipe sucks.

#4: Dying is a part of living.

Although most are afraid of death, growing up on a ranch teaches you at an early age to view death as a part of living. Losing crops, animals, or loved ones never gets easier, but it does start to become less shocking. Moxy, Friday, Kitty, Maggie, Daisy, Mario, Luigi, Oreo, Theodore, Stereo, Wilson, Bob, Blake, Wyatt, Star, Julie, and Steiner is just a partial list of the animals and people I’ve watched get to wherever they’re going over the years. Nothing about losing them was easy, and nothing about losing them made sense. You’ll become familiar with death, and maybe even start to accept it. When I was little my uncle told me, “Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body, but rather skid in sideways, totally worn out, and loudly proclaiming-‘Holy shit! What a ride!'” Dying is a part of living.

#5: Keep yourself company.

Most of the time you’ll be building fence, fixing fence, riding horses, filling tanks, or feeding by yourself. This time is important. You’ll learn that being alone doesn’t mean you have to be lonely. You’ll hear the birds calling, horses snorting, water flowing, and grasshoppers chirping. Cows are good listeners. They stare, and they’re dumber than a box of rocks, but they’ll listen to you practice public speaking or singing or even just talking about your day. When the sun starts to go down and you start to slowly make your way home, remember to keep yourself company.