How to get abs pt 2

Now that you know a good exercise to get abs here is a good way to get your abs shaped. This exercise is called pillars and can be done anywhere but you may want to do it on a mat or a towel so that your arms dont hurt. Your arms might hurt because you are laying down on your belly holding yourself up with your arms which will start hurting after a while. You may want to do this for a minute and then go to the next work out. What you do is go on one of your sides and put your arm to hold you up from your elbow to hand and do this for a minute. Then do the same on the other side. Do these 3 workouts 3 times each but dont do the one work out all 3 times do one work out to the next 3 times. The link shows you how to do all the workouts.

How to get abs pt 1

Abdominals also known as abs are where your stomach is. Abs are not easy to get just like every muscle it takes a lot of work. The most important thing that you must do when you are trying to get abs is to do cardio. If you are skinny you still have to do cardio! One exercise you can do is you lay down flat and put both of your hands on your head so that your elbows are facing your feet. Put your knees up so that it makes a right angle with your body, dont let your feet touch the floor. Now you are going to bring your right elbow to your left knee and then your left elbow to your right knee. Repeat this so that you do each side at least 10 times. Once you feel the burn do 5 more on each side this will hurt a lot but its worth it! Here is a video if you do not understand this bicycle ab work out.

Cardio (Sprints)

Now that I have talked about jogging which will help your endurance in sports and lose weight if you do it consistently and eat a nutritious diet. Lets talk about sprinting this is when you go the fastest that you can. Like with all workouts you want to do your warmup stretch and do the same light jog around the track (1 lap). After the warmup you can do 4 sprints of 1/4 of a lap, go the fastest you can dont slow down if anything go faster. After each sprint take a 30 second break and do it again. Next you can do 2 sprints of 1/2 of a lap. This is really difficult especially since you are already tired so try to finish. Finally you are going to sprint a full lap. When you first start sprinting this may seem impossible but once you practice more sprinting you will be able to finish all these exercises without slowing down. If you are just beginning you may want to cut down on the amount of sprints and build up to more sprints as you progress and eventually start doing more sprints. Sprints help athletes do the toughest part in a game or match. For example in football it would help the wide reciever ( person catching the ball) run faster than the person covering him so that he can catch the ball. Sprinting is very helpful for everyone though and it should be done by everyone

Cardio (Jogging)

Now that I have talked about getting upper body muscles lets talk about cardio. Cardio is very important because it helps you lose weight or maintain a figure. Also it helps you be more athletic. I do a lot of cardio as a wrestler. What I do for cardio is first i stretch because i do not want to pull a muscle or cramp up. Eat a lot of potassium to help with cramps (found in bananas). After i stretch I will do a light jog around the track to get my blood flowing and the muscles going. After the light jog what you want to do is take a short break and maybe stretch again if you feel its necessary. This time run a mile with a regular jog but try to keep a consistent pace the entire jog. If you can not do a mile do half a mile and progress up. But try to push yourself! Jogging will help your endurance in athletics. For example it helps soccer players last 90 min matches without dying. After the mile you jogged you will want to do another light jog and finish it off by stretching. The mile is just for starters so if you jog a lot you may want to do more but dont forget your warmup jog/stretch and your cooldown jog/stretch and potassium.

Protein Supplements

Now there are so much supplements out there and I can't really tell you which one is the best out there but I can give you some of the products that I know or have heard that work. Muscle Milk is a very famous protein shake I would not recommend it for someone who is trying to gain mass but I do recommend it for people who are not trying to size up a lot and get a lot stronger. Next product Monster Mass is meant to do exactly what the label says. This is a weight gainer for people trying to gain size who are looking to  gain some mass because they are very skinny. I do not recommend this at all for people who are thick because they are just going to gain to much mass and may start getting fat. The next product is Carnivor, I have never taking this but I have heard it works but it taste terrible. This product is for people that are thick or fat and are trying to lose weight and get cut. It has no carbs and very low calories. Now when using this product dont think that you are just gonna lose weight and get cut from taking it, you are going to have to do some jogging and endurance things also. Another product is this new one that I have just recently started taking because I am trying to gain weight. It is called Super Mass Gainer by Dymatize. From what I have heard this product really works and is an excellent for people who are trying to gain weight to gain weight and get big. Although this has creatine, it is a very little amount and will not harm you at all. Creatine is found in all read meats so it is not bad for you and the creatine found in Super Mass Gainer has less creatine than from eating a hotdog. So if you wanna gain a lot of weight get Super Mass gainer, if you wanna gain some weight take Monster Mass, if you wanna just get a little big but get strong take muscle milk, and if you wanna lose weight and get defined (cut) take carnivor.

Combining Workouts

Now that you know some basic workouts for each muscle other than forearms and legs which I will go over in another blog lets talk about your workout schedule. Everyone has a different schedule and I believe I have came up with a good schedule for people that workout 7 days a week.

Monday- Chest
Tuesday- Back, Biceps, and Forearms
Wednesday- Shoulders and Traps
Thursday- Legs and Triceps
Friday- Chest
Saturday- Back, Biceps, and Forearms
Sunday- Legs and Triceps
Repeat (do not start with a different muscle on Monday always stick to your schedule)

I have just recently started this schedule and it seems to be working. Chest you want to do it by itself because there's 3 parts of the chest that you must workout upper, middle, and lower chest. Also when you workout chest you are working out your triceps a little. Now When you work out back, biceps, and forearms you want to start off with back. This is because back is a preworkout for biceps and forearms so they will already be warmed up by when you start to work them out. I put shoulders and traps together because in some shoulder workouts you work out your traps and vice versa. Legs and triceps may seem like a weird combination and it is but I have not figured a way to incorporate triceps in an upperbody workout day. Triceps cannot be worked out with chest and must be spaced out from chest because you need the tricep to recover from chest days. Also it cannot be workout with back biceps and forearms because that would just take too long. And shoulders and traps can be put with triceps but I just prefer to do it with legs. So this is my workout schedule you do not have to follow this schedule but its a good base to you increase your knowledge of combining workouts.