Tag Archives: abs

Q&A: Can I Drink Milk and Have a 6-Pack?

In this video, Hungry answers a question about whether you can drink milk and get a nice six-pack. Everyone is different when it comes to dieting, exercise, and body changes, of course, but he explains what he has done his whole life, and what you could do. He supports milk, but he also offers up other options for those who are really struggling with getting that highly-desirable six-pack.

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Memorial Day Workout

Today, a lot of people have off (including me–yay) to celebrate our soliders, present and fallen. That also means a lot of businesses are closed for the day–which includes gyms. You might use that as an excuse not to exercise, but I’m here to bail you out of making excuses (aren’t I sweet?). This is a workout you can do at home and around your neighborhood–no fancy gym required. All you need are running shoes, a mat (or carpet), and a weight of some sort. The Memorial Day workout is a run and an ab workout. Simple enough, right? Look below for the workout!

A short run, but I'm not much of a runner. You can bet that I was sweating and panting

A short run, but I’m not much of a runner. You can bet that I was sweating and panting

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Our Weekend in Pictures

Hilarious freezings of kongs

Hilarious freezings of kongs

Christmas shopping

Christmas shopping

Getting funny Christmas cards

Getting funny Christmas cards

Great soccer matches

Great soccer matches

Chris following his December goals and bringing home-cooked meals to every work day

Chris following his December goals and bringing home-cooked meals to every work day

Core workouts

Core workouts

Cute kitties

Cute kitties

Cute puppies

Cute puppies

A beautiful view

A beautiful view

Do This Before You Go to Bed!

We all complain that we simply don’t have enough time. Does that sound familiar? I say it too. We all use it as an excuse–whether that’s in order to not do the dishes, not brush your teeth, or not exercise! Well I say bollocks! You do have time. You just need to realize it. Even though it’s easy to say you don’t have time to workout, you do. It doesn’t need to be an hour workout. It can even be six minutes! Something is better than nothing so do this before you go to bed!

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30 seconds each

  • Crunches
  • Side crunches (right)
  • Side crunches (left)
  • Reverse crunches
  • Fast bicycles
  • Slow bicycles
  • In n outs (rows)
  • Scissors
  • Crossed leg crunches
  • Ankle touches

1 minute

  • Plank (you can side plank for a break)

beforebed

The above workout is six minutes. SIX MINUTES! You can do that. Do yourself a favor and even if you “don’t have any time,” I promise you can squeeze this in. Not only is it good for your health and sculpting your core, it will make you feel better about yourself. You will feel that you have accomplished something, even if it’s a short workout. This is a greathealthy thing to do before bed. Make it a habit and do it every other day! Believe in yourself! This will give you power! Please leave any comments or questions in the comment section. And as always…stay hungry and fit!

BONUS KITTY PIC

meow

meow

Weekly #Workout Plan

As you may or may not know, we just got a puppy, so it’s going to make our workout lives a little different. One of us should be with Noke as much as possible as she really shouldn’t be left alone for more than 2-3 hours, so that means we split up more. Which means we don’t get to go to the gym together (womp womp) and we have to take turns! This went okay over the weekend, but now comes the work week and I’m not exactly sure how it’s going to pan out. All in all, we just have a lot less time and flexibility to workout. But here is our plan

Hungry

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  • Monday:  Legs, get some power and explosiveness back, hit the jump rope and box jumps hard
  • Tuesday: Core, focusing on strengthening my lower abs, which have always been weak
  • Wednesday: Back and biceps, trying to peak out my biceps and strengthen the lower back
  • Thursday: Shoulders, packing some strength and size onto my front delts, side delts, and traps
  • Friday: Chest and triceps, building that inner chest from top to bottom, thickening the triceps
  • Saturday: Legs, getting some size and strength back, balancing the hamstrings and quads
  • Sunday: Core, focusing on full core exercises such as planks and hanging medleys

Fit

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And all those days will be supplemented with additional walking with the new pup. Who knows if we will hit every workout. I’m sure there will be days where we just want to flop down because of puppy exhaustion, but I believe it is very important to make a plan! Create a workout schedule to stay hungry and fit!

  • Question of the Day: What’s your ideal time to workout?

BONUS PUPPY PIC

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At-Home Abs!

Alright, folks, no excuses here! Let’s get a core workout out on the table so we can beast our way to the health we want! This workout is designed to be done at home, though you can obviously do it anywhere. The world is in need for more home workouts to prevent excuses of time, lack of gym, or lack of energy. Whenever I’m feeling meh, I know that I can motivate myself enough for a home workout whether it be arms, shoulders, core or so forth. So let’s get going! (My apologies for the absolutely terrible lighting!)

1. 3 sets of weighted crunches. Hold a weight, lift up your feet, and reach for the sky. Until failure (until you can’t complete another rep)

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2. 3 sets of weighted russian twists. If these are too hard with a weight, drop it. Sit on your bum, lift your feet so you’re balancing, and twist from side to side, turning your shoulders completely. 12 reps on both sides.

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3. 3 sets of jackknife. Use a stability ball for this one. Place your shins on the ball and get into a push-up position. Using your feet, bring the ball in towards your chest and then back out. This one is one of my favorites. Until failure.

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4. 3 sets of stability ball crunches. Put the small of your back on the ball and simply do a small crunching motion up. Keep your abs activated. Until failure.

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5. 3 sets of side touches. Stand up tall and reach side to side, creating resistance for your obliques (or love handles)20 reps on each side.

6. 3 sets of Spider Man planks. Get into a typical plank position (forearms and toes on the floor). Now bring your knee up near your arm and then the other. It looks like Spider Man crawling up a wall. Until failure.

7. 3 sets of 6 inches. Lay on your back, put your hands under your bum and raise your legs six inches off the floor and hold for 30 seconds.

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8. 1 set of plank. Forearms on the ground, core strong, back straight, and toes touching the ground. Go for 1 minute.

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For me, I threw on some “timed abs” on at the end, but even without it, the above is an incredible workout for your core! If this seems too long for you, just reduce the number of sets. I usually like to do them in supersets, meaning pairing two exercises together and do them back to back. No excuses! Do this workout to stay hungry and fit!

*Question of the Day: What’s your favorite core workout?

BONUS KITTY PIC

Can't get over the adorable-ness of this picture...and yes they did that by themselves

Can’t get over the adorable-ness of this picture…and yes they did that by themselves

Weekend Workout: Twisting Mountain Climbers

Hooray, the weekend is here!! For us, that means the madness of preparing before we leave Christmas Eve morning. But for most people, that means more time spent with loved ones and more loved FOOD! I’m here to give you a little extra exercise that can be done anywhere that can help shred your abs and keep you cut for the holidays. It will hit all across your abdominals, but especially your obliques, the side of your torso. It’s super simple, let’s do it.

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Is there a name for it? I’m sure there is. But for myself, I call it the twisting mountain climbers. And they are not meant to be fast. It’s an extra perk if you have a bosu ball to do this on, but it’s perfectly possible to do without. Alright, let’s go step-by-step, though you won’t really need it.

1. Find a slightly elevated surface (like a bosu ball) and place your hands on it. Try to stack your wrists underneath your shoulders. Place your toes on the floor so it looks like you are in a yoga plank position.

2. Bracing your core, pull your right knee to your left side, basically twisting your body. This is supposed to be a slow movement to really challenge your ab muscles.

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3. Place that right foot down and do the same with the left: bring it over to the right and twist your body.

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4. Repeat.

Really complicated, huh? You can do this for reps or you can time yourself. It’s much harder than it looks and it’s all about muscle control rather than speed. This is a great exercise to do over the weekend for a slam dunk core workout! Use this exercise to stay hungry and fit!

  • Question of the Day: What is your go-to core exercise?

Want to Increase Your Willpower?

One of the most simplest yet most effective core exercise requires more willpower than it does strength (although that certainly helps, too). What am I talking about? The Plankof course! When I train clients, I experience more people dropping out due to sheer loss of willpower rather than muscle fatigue. Because it’s hard to fatigue your core. Although some people do go until their muscles fail, which is something I absolutely admire. You can tell when this happens–the entire body will start to shake and they will fall on their face. Admirable. But go ahead, try a plank real quick, go as long as you can. Notice how you kind of get bored and your willpower muscle starts to fail? Let’s change that.

Planking--keep it tight!

So I challenge you to try to do a plank every day for the rest of the year. Train your willpower (and your core), bat down your boredom and focus on strength and discipline. I believe and I know through experience that practicing the plank over and over is the true way to increasing your willpower enough to actually plank until muscle fatigue. Who’s with me?! Plank every day to stay hungry and fit!

  • Question of the day: Which exercise do you find you stop doing out of boredom/lack of willpower rather than muscle fatigue?

BONUS…SNAKE PIC

Dovah being silly

Dovah being silly

5 Ways to Stay Focused on Your Goals

If you’re one of our followers, you know I’m going through contest prep right now. It’s been a 6-week contest of cutting fat and building lean muscle, trying to create a “transformation.” Since my willpower week, the clean eating has been a cinch. Well, except when I went to Iowa for family reunion and had ice cream on a daily basis. After that vacation, it was hard to get myself as motivated as I was beforehand. I still followed a good eating plan and exercise routine but I wasn’t as into it, so I’d fall into some bad habits–mostly, it’s picking at food I shouldn’t have. We all sometimes have trouble staying focused on our goals and here are some tips to stay on track

1. Set your phone background to something motivational. I know what I want and I know how I can get it. But there’s always the gap of emotion, laziness, and impulse. This is a way to bridge that gap. Take a photo that inspires you, could be a picture of a physique you want or a place you want to get to. Whatever your goal is. Email it to your phone and set it as your background so that every time you look at it (and we all know our phones are with us 24/7). I even went and added some text to mine to remind me of my bad habit and stop my hand from snatching a little piece of something.

HOPE solo inspiration

A great motivator for me

2. Go back to the first image, post, “thing” that started you on this path. We all become inspired to complete a goal, one way or another. For me, for this goal, I was inspired by the contest page. Chris showed me the contest and he thought I could do well, maybe even win. I never thought I could win (okay maybe before I saw all the rest of the people joining), but his confidence in me and my imagination of what I could  transform my body into. It was a chance to test my willpower, to see how hard I could work. I look at that page and I feel those same feelings and I become inspired again.

3. Imagine yourself at the end. This is a huge one for me. I can feel tired after a day’s work, I can feel lazy, and make up some excuse of why I shouldn’t go 100% that day. But all it takes for me is to imagine myself at my completion, imagine what I can become, and that inspiration pops right up again. If your goal is to save enough money for a vacation to Greece, imagine yourself on the beach. If your goal is to lose those x number of pounds, imagine what you will look like, what you will feel like. I always like to imagine how strong I will become, mind, body, and spirit.

Actually developing some abs

Actually developing some abs

4. Set a schedule on your calendar. Whether you have a smart phone or a hard calendar (we have both), plan the days of your week. I used to do this a lot during college when I set up training sessions with my friends. And for this last week of the contest, I am scheduling my workouts each day. You don’t have to schedule all the way down to what exercises you’re going to do, but a general plan. Maybe back and biceps with a little cardio on Monday, Yoga and HIIT training on Tuesday, and so forth. Put it into your calendar (it’d be great if you could do reminders and alerts with your smart phone if you have one) and put the times too. Make what you want a priority, and that means making solid time for yourself.

Set a date!

Set a date!

5. Track your results. Whether that means calculating body fat percentage or watching your savings account go up, TRACK IT. Maybe you don’t see a difference (though you probably will), keep reality-based checkpoints that you can measure with. I hadn’t measured for a while and I finally did, finding that I had lost 2% body fat. It’s a great re-motivator if you feel like you’re hitting a plateau or sliding away. Find some way to track your results and goal, no matter what it is.

Seeing progress

Seeing progress

Those are 5 simple things you can do anywhere, anyhow. If you feel yourself sliding, try one of these tricks. They are sure-fire to keep you hungry and fit! 

You might also like…

BONUS KITTY PIC

Kitties from the other side of the window

Kitties from the other side of the window

Timed Abs: You Have 3 Minutes to Spare

I don’t want to hear that you don’t have 3 minutes to spare for a little exercise. Because you do. So let’s sit down and get it over with. “Timed abs” is one of my favorite abs routine. It’s different every time, but the technique is the same–no resting between the exercises. I first picked it up during high school track and saw its effectiveness. So, I brought to my own workouts as I grew up and also to my clients as I train them.

English: Another common form of calisthenics u...

. (Photo credit: Wikipedia)

How many exercises and/or how many sets you do is up to how much time you can spare for your health. Here’s an example routine that you can try out. Either do 30 reps or 30 seconds of each:

  • Crunches
  • Toe touches (lift your legs up and reach for them over and over)
  • Slow bicycles (the slower you do them, the harder they are)
  • In n outs (I call them rows)
  • Side crunches
  • Reverse crunches

And that’s it! It would be even better if you could do more than one set, but one set will definitely set your core on fire if you do it right. If you have the time, go for three sets. If not, do as much as you can. Put your 100% effort and work into it. The best way to show dedication is hard work into yourself.

Abdomen

Abdomen (Photo credit: Wikipedia)

By doing this set of exercises, you are hitting each part of your abdominal muscles. Here’s a list of more exercises for each abdominal section. Let us know if you have any questions. Cheers! And stay hungry and fit!