In today's episode Reece breaks down the 9 Secrets to keeping abs year round.
We hope you find this episode useful and as always, share with a friend who you think will also gain value!
Here is what was discussed on todays episode:
Secret 1- There are only 2 ab exercises you need.
One movement bringing your ribs to your pelvis and one movement bringing your pelvis to your ribs
Ribs to pelvis and pelvis to ribs.
For example a hanging leg raise and a cable crunch will do fine!
Secret 2- When you go to a restaurant …
Opt in for a starter and main or a main and desert, not all 3.
This is an easy way to control your calories when eating out, keeping body fat lower and abs more visible.
Secret 3- For abs to show, you need to have low body fat…
We ALL have a 6 pack, but if you can’t see it, it’s because there is body fat over the top,
Drop fat to make the abs visible (this is where the saying ‘abs are made in the kitchen’) comes from.
Secret 4- Squats, deadlifts and other compound movements do not develop your abs.
To develop the muscle you need resistance to create an adaptive response (which is how we grow muscle), not just strain… if that was the case every time you strain for a poo you’d get abs like the liver king…
Secret 5- Understand the way we drop body fat to make the abs visible.
Calories in Vs calories out
Calories in is pretty self explanatory. But calories out looks like this:
BMR, TEF, NEAT, EAT.
Burn more than your intake to see abs.
Secret 6- Influencer 7 minute abs workouts… are usually, if not always pretty shit!
Not only do the workouts tend to be ineffective but it goes against the basic rules of seeing abs as we discussed in previous points.
So doing the 7 minute belly blast everyday for 3 days will not have you looking like Chris Helmsworth.
Secret 7- If you want abs YEAR ROUND, you need to control social events but NOT avoid them.
If you avoid them you’ll end up getting bored, resenting the journey, giving up and going back to square one!
Instead, use our high/low method.
Reducing calories throughout the week by 100 and adding in 2x 30m worth of cardio to give you more calories to play with at your social event.
Secret 8- Be consistent
This isn't an overnight process, you have to be consistent and get used to DELAYED GRATIFICATION.
Doing the work that you won't see for a few weeks/ months.
Secret 9- All these secrets means absolutely fuck all…
If you don’t take them onboard and use them.
