Men's Top 7 Abdominal Training Mistakes

by Rupe | Jul 19, 2011 | Fitness

You exercise extra hard for “six-pack” abs, but no matter how much sweat you produce, you are not seeing the outcome that you are after. It’s hard to lose abdominal fat, if you are not exercising correctly.

Men store most of their fat around the waist. Unfortunately, this is the type of fat that is linked to chronic disorders, such as heart disease, high blood pressure, type 2 diabetes, and colon cancer. 

Exercise is a great way to improve your mid-section, but it must be performed properly. The following includes 7 common abdominal training mistakes most men make.

1. Only Performing Crunches and Sit-ups

These exercises are probably the most commonly performed for abdominal training. And for good reason – they work! However, your muscles quickly adapt to certain exercises. If this happens, they may stop responding. Changing your workout every few weeks will ensure the results keep coming.   Continue…

Rupe’s Year of the Body: PhII-Day 50(M18) – LB

by Rupe | Jul 19, 2011 | Fitness

One of the better leg workout that I have had in a long time.  I think I got through most of the workout without much issue, although I started to tire at the end.  I had an ok breakfast and that I believe did help.

Workout: Day 50 (M18/Lower Body) – 61mins/1min rest
Hack Squat 3×12 @ 360
Smith’s Squat 3×12 @ 150,160,180
Stiff-Legged Dead lift 3×12 @ 150,16,180
Seated Leg Extension 3×15 @ 135,150,135
Hamstring curl – 3×12,10,10@90,100,100lbs
Seated Calf-raise 4×15 @ 90 (2×45’s)

Cardio: 20 mins
Distance: 2.0
Pushups: 0 (at least 50 per day)
Calories: 800

Tracker
Total Distance: 134.00 miles (Goal 250/116.00 remain) *
Total Calories: 34,791 (Goal 50,000/15,209 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 49(F15) – UB2

by Rupe | Jul 15, 2011 | Fitness

Sort of a tough workout.  Felt pretty tired by the time I got to the end of it.  Had problems hold my gripDrank a spark drink, but by the time it kicked in I was done.  Really silly preparation, but better getting in something than sitting on my bum.

Workout: Day 49 (F15/Upper Body II) – 42mins/1min rest
Pull down (wide grip) 3×12  @ 110,120,110
Pull down (close grip) 3×12 @ 110,120,130
Deadlifts – 3×12 @ 140, 160, 180 (*) aahhhhhh! bad ass!
One arm DB rows 2×12 @ 60,60
Barbell Bentover Rows – 10@110
DB Shrugs 1×12 – 60lbs
Smith Machine Shrugs – 3×15 @ 90lbs
Smits Machine Reverse Shrugs – 3×15 @ 90lbs
Seated Shrugs – 3×15@90,110,110
Preacher Curl – 1×12 @ 40lbs (2x20s)
Barbell Curl – 12 @ (Long Bar with 10s)
Standing DB Curl 3×12 – 20lbs

Cardio: 0 mins
Distance: 0.0
Pushups: 0 (at least 50 per day)
Calories: 400

Tracker
Total Distance: 132.00 miles (Goal 250/118.00 remain) *
Total Calories: 33,991 (Goal 50,000/16,009 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 48(W13) – UB1

by Rupe | Jul 13, 2011 | Fitness

Really good workout although I got pretty tired to the end. Unlike the last upper body day, I did not have an energy bar like the last. My 30 minute elliptical was at moderate pace. Focusing a bit on upping my reps on the exercise and upping my cardio burn…staying out of the anerobic level.

Workout: Day 48 (W13/Upper Body I) – 94mins/1min rest
Bench press 3×12 (75,75,75)
Incline press 3×12 (45,45,45)
Decline press 3×12 (45,45,45)
Front Military Press 3×12 (40,40,40)
Bench Dips 3×25
Push Down 3×12 (100,100,100)
Pec-Rear Delt 3×12 (70,100,100)
Fwd Str Arm Push Down 3×12 (70)
Forward Arm Raises – 3×12 (20lbs plates) – can substitue DB punch
Bent-over Lateral – 3×12 @15

Cardio: 30 mins
Distance: 3.0
Pushups: 0 (at least 50 per day)
Calories: 1000

Tracker
Total Distance: 132.00 miles (Goal 250/118.00 remain) *
Total Calories: 33,591 (Goal 50,000/16,409 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 47(T12) – C/AB

by Rupe | Jul 12, 2011 | Fitness

Another awesome cardio/Abs session.  It honestly was not as intense as last week: I did not do as many reps, because I think I need to take a rest…my body feels a bit worn because I have been working out straight for the last 4 days.

Workout: Day 47 (T12/Cardio-Abs) – 60mins/1min rest
Obliques - 75 (w/40lbs)
Reverse Machine – 50
Lying Crunches – 60
Lying Left Crunch – 60
Lying Right Crunch – 60

Cardio: 30 mins
Distance: 4.10
Pushups: 0 (at least 50 per day)
Calories: 600

Tracker
Total Distance: 129.00 miles (Goal 250/121.00 remain) *
Total Calories: 32,591 (Goal 50,000/17,409 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-