I keep them because they are mine 😂👍 Joking aside, you probably heard this off many gym goers, or read it in your favourite fitness magazine, but your diet has to be at a good nutritional level, you can't keep drinking and eating crap if you want chunky abs. 😱 No more drinking your probably thinking, moderation is fine.
For me, I have a high protein, high fiber diet, with lot's of water to flush my system out, also help with water retention.
If you are new to weight training, you need to eat at least 1g of protein to every lb you weigh, so if you weigh 200lb, you will need at least 200g of protein to maintain the muscle. 🍗 I eat more where ever I can, to help burn off more fat and keep any muscle gains.
I supplement with psyllium husk fiber tablets, this helps curb my appetite from binge eating, fiber can soak up to 10 times its own weight, this is an unbelievable safe way of weight management in my eyes, I take two every morning with a pint of water. To check out what I use, click the link in my BIO once you have read this.
I also have 1000mg vitamin c, vitamin and minerals every day, omega-3 fish oil plus cod liver oil, great for heart, brain, immune system, eyes and brain function.
Training my Abs 🏋
Hanging Raises 15 reps - 3 sets.
Knee Raises 15 reps - 3 sets
Rope crunches 20 reps - 3 sets (I use the full stack)
I've used the cables for oblique crunches, dumbbells are my favourite for oblique crunches.
Ab wheel rollouts 15 reps - 3 sets
Lying down knee crunches 12 reps - 3 sets
I use the machine in the gym that concentrates on the ABS, 15 reps - 3 sets.
Mix it up each time, don't do the same workout week in week out, I do my abs twice per week.
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