Sizzle Up Your Six Pack For Summer!

Posted by Chad Waelchli MS, CSCS on Jul 11th 2017

Summer time is here and beach body season means that guns, buns, chest, and especially abs are always a physical trait everyone wants to display, on the sand, or in the park playing Frisbee with their dog. There have been some rumors that women find nothing sexier than a guy with a chiseled, ripped up, wash board stomach. From a guys perspective, I love a flat, toned, athletic looking stomach on a female. Abs are a great physical attribute that everyone seems to always be working for, but achieving magazine cover abs is easier said than done. Building and developing a sexy waist line takes hard work, determination, and sacrifice.

Before getting into a couple of my favorite abdominal training workouts, I want to overview some of the necessary components of reaching your desired goals from an abdominal perspective. While many people feel doing abdominal training alone is enough to develop abs, in many exercise professionals opinions, diet is the limiting factor when trying to achieve jaw dropping abdominals. Even if you are regularly training them, consuming a diet that is not clean, meaning not consisting of primarily healthy foods such as lean meats, vegetables, raw nuts, complex carbohydrates, etc, it will be much more difficult to develop your abs. I often get the question, “If you train abs along with cardiovascular and/or metabolic training, do you still need to eat as clean?” My answer is yes. You are what you eat. If you say you want abs? Then put down the ice cream cone and pick up a protein shake! The bottom line is having a sexy, lean, and athletic body takes hard work and determination. Stay dedicated and focused. Eat well, train hard, and show off the stomach that you have always wanted. Do not be shy on the beach or in public anymore! Clean up your diet, and give these abdominal workouts a shot. I am confident the results will speak for themselves!

Here are three of my favorite abdominal training protocols:

AB Workout 1

5:00 minute abs ( add weight if you can)

Perform each for 30 seconds

1. Crunches

2. Side Crunches Left , knees bent 90 degrees

3. Side Crunches Right, knees bent 90 degrees

4. Straight Leg Lifts

5. Plank

6. Side Plank Left

7. Side Plank Right

8. Russian Twist

9. Russian Twist with Leg Lift

10. Toe Touches

AB Workout 2 (with an AB Wheel)

3 x 90 second sets, 30 seconds of rest between sets

1. 30 seconds forward

2. 30 seconds left

3. 30 seconds right

Perform all 3 exercises continuously for 90 seconds then rest for 30 seconds

Start with 1 set and work your way up to 3 sets

AB Workout 3 (with a Stability Ball)

3 x 2 minute sets, 30 seconds of rest between sets

1. 30 seconds crunches

2. 30 seconds crunches left

3. 30 seconds crunches right

4. 30 seconds push up position knee tucks

Perform all 4 exercises continuously for 2 minutes then rest for 30 seconds

Start with 1 set and work your way up to 3 sets

Chad Waelchli’s Meal Plan for Cutting or Leaning Out

7 am breakfast: 1 cup green tea
5 egg whites, plus 1 whole egg
1/2 cup oatmeal w/ cinnamon
9:30 am snack 1: JBN Growtein protein shake: 1 scoop Growtein, 1 tbsp natural peanut butter, 8 oz water, 6 ice cubes, ¼ cup almonds
12pm lunch: 1, 6 oz chicken breast or grilled fish or 96/4 lean beef, 1 cup green vegetables, 1/2 cup wheat rice with quinoa, 2 cups water
2:30pm snack: JBN Whey Superior protein shake: 1 scoop whey, 1 tbsp natural peanut butter, 8 oz water, 6 ice cubes,
5pm Dinner:1, 6 oz chicken breast or grilled fish or 96/4 lean beef, 1 cup green vegetables, optional 1/2 cup wheat rice, 2 cups of water

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Wake Up and Train