Ab Sculpt & Slim System

Transcription

1 Ab Sculpt & Slim System 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 1

2 WARNING: This ebook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property In Any Way All Rights Reserved Copyright 2016 Outback Fitness LLC and fatlossaccelerators.com. All Rights Reserved. No part of this publication may be reproduced or transmitted in any forms or by any means. You may not sell it or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review. Kate Vidulich, BSc, ACSM, Master CTT Exercise Physiologist FatLossAccelerators.com 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 2

3 Legal Disclaimer You must get physician s approval before beginning this program. The information presented in this work is for education purposes only. It is not medical advice and is not intended this way or as a substitute for medical counseling. Consult your physician before beginning this program as you would with any exercise and nutrition program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. This program is designed for healthy individuals over 18 years old. The information should be used in conjunction with the guidance and care of your physician. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. You must undergo a complete physical examination by a physician if you are sedentary, if you have high blood pressure or high cholesterol, if you are overweight, have diabetes or are over 30 years old. By continuing with the program you recognize that despite all precautions on the part of Outback Fitness LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, remise, discharge, relinquish and release any claim which you may have against Outback Fitness LLC, or its affiliates, joint ventures, partners, contractors, or independent contractors as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program. This is a complete and unconditional release of all liability to the greatest extent allowed by law and agree that if any portion of this Terms, Conditions, Waiver and Releases is held to be invalid, the balance, notwithstanding, shall continue in full force and effect. If your physician recommends you not to use Fat Loss Accelerators workout programs, please listen to your physician and follow this advice Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 3

4 TABLE OF CONTENTS Tips To Play It Safe.5 2. KV s 3 Rules of Training Should You Do Abs After Your Workout? The Single Best Exercise For Core Strength Key Elements of Every Ab Workout Never Do This Exercise Minute Ab Accelerator Workouts Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 4

5 Tips To Play It Safe: Workout Safety is Extremely Important Always focus on safety while training. The following tips will help to reduce the risk of injury and to maximize your workout. 1. Focus on learning the exercise and executing with correct form before you add resistance. Ask for help from a Certified Personal Trainer if you are unsure how to properly perform any exercise. Exercises can be substituted if you have any injury or limitations. 2. If something doesn t feel right, please stop immediately. Don t take unnecessary risks. Any exercise can be regressed or substituted if you have an injury that is limiting your movement. 3. If you have an existing injury, make sure you get assessed and cleared by a physician. If you require treatment, seek professional help from a physical therapist prior to starting the program. 4. Interval training is intense. Only perform a maximum of 4 interval workouts per week to allow adequate recovery. Overtraining will set you back and also negatively affect your mindset. 5. Select a conservative weight for your first set of any new exercise. You can always lift heavier in the following set. It s very important to remain safe at all times. 6. Start your training conservatively if you have not undertaken physical activity for a long period. Even if you feel fine, I advise you to get clearance from your physician if you are over 30 years old. 7. Prior to working out, make sure you properly warm up. Follow the dynamic exercises specific for each workout a warm up is not optional! 8. Never train to failure when alone. Make sure you have a spotter if you are lifting weights. If you train at home by yourself, closely follow my recommendations and DO NOT train to failure. 9. If you feel exhausted or need an extra day of recovery, take it. Rest and recovery is just as important as the training itself. Remember, quality trumps quantity. Listen to your body and don t push yourself to injury Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 5

6 10. Before starting any new diet or exercise program, check with your doctor first. If your doctor does not recommend you do Fat Loss Accelerators, listen to your doctor and follow their instructions. 11. Adjust your training in different climates. Take care in warmer months, train conservatively in extreme heat/humidity and always hydrate. 12. OK you get it. Train safe. Train smart. Train hard. Listen to your body. KV s 3 Rules of Training 1. Bring the energy and go hard with every interval. No half hearted effort please. 2. The rest is just as important as the interval itself. Always remember this! If you don t feel like you need a rest, you need to go harder in your work period. 3. Never compromise your exercise technique for speed. Use a load that s challenging without comprising your form. Timed Sets and Rest Breaks: I highly recommend the use of a Gym Boss Timer for doing timed sets. This little gadget is totally awesome. It is easy to use and it s relatively inexpensive. You can order online here at Or you can use your iphone with set timer intervals. Whatever you choose, the bottom line is you need to time your intervals AND rest breaks Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 6

7 Should You Do Abs After Your Strength Workout? If you wanted to take your core strength and ab definition to a whole new level, what would you do? Should you target your abs before your workout? Should you wait and hit them after your workouts? New research shows that by training your core first, when your muscles are fresh, you can achieve the fastest results. And my clients have the sexy results to prove it. Here s the thing. Your core is made up of all the muscles between your hips and shoulders and contracts first in every exercise. All the energy you exert starts in your midsection, and is then transferred to your limbs. If you have a strong core you can apply more force to a barbell or dumbbells, which means you can work more muscles and burn more calories. But having a weak core decreases the amount you can apply. In order to activate and prime your core muscles so they fire better during your workout, you need to train your core right after your warmup. In fact, a 2012 review in the Sports Medicine journal found that people do more reps of an exercise with heavier weights when they perform it at the beginning of their session than when they do it at the end. The reason: You have more energy and focus earlier in your workout. Whatever you do last, improves the least. That s why if you always train your core at the end of your workout, it will NEVER improve. And that will only hold you back in every other exercise Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 7

8 The Single Best Exercise For Core Strength While this exercise may look too easy It s the best exercise you can do to strengthen your entire core. You see, when you do the bird/dog correctly, it works the deeper muscles of your lumbar spine. This helps to strengthen your back, and reduce the risk of injury. It s perfect for beginners. And if you re more advanced, you can add the basic bird/dog exercise into your warm up. Or try a more advanced version: the Bird/Dog Plank. It s NO joke! 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 8

9 3 Key Elements of Every Ab Workout Walk into any gym, and you ll find most trainers with clients doing exercises that mostly go front-to-back. Think exercises where you move forwards and backwards through the midline of the body, like a lunge or running. And I m not surprised to see this. Most traditional strength training programs heavily favor training in this forward/backward (sagittal) plane of motion. But if you want to you want to reach the next level of total body fitness, you need to move in all three planes of motion. Since we live and move in three dimensions. it makes sense, right? So What About Training in 3D? Almost all sports, and most everyday activities require you to stabilize the core in the transverse (rotational) plane as your upper body turns rapidly back and forth over a short range of motion. That s why you need to add the rotation movement pattern to your program (if you haven t already). And if you play tennis or golf, you already know how important it is to have rotational power to generate more force Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 9

10 Like I said, most trainers completely neglect to train the rotation movement pattern which is a major programming mistake! You limit your ability to move with equal effectiveness in any direction. And even worse, it can lead to joint dysfunction, decreased range of motion, and increases your risk of injury. If a program is not designed properly, you ll notice movement deficiencies and strength imbalances. So make sure you re doing a variety of exercises that move in the frontal, saggital and transverse plane just like these Ab Accelerators! The #1 exercise you should never do in your ab workout I ll cut straight to the chase. Avoid ANY exercise where you Bend and Twist. Why such a no-no KV? (This makes me cringe...big time!) You never, EVER want to bend forward and twist your spine at the SAME time. Seriously, this is even worse for your back than doing crunches or situps. Bending down at the waist directs force straight to your spine. And that alone can cause back strain and disc problems Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 10

11 But add twisting your back, and you can cause disc herniation and accelerate degeneration of your spine. YIKES! Warning: If you have an existing lower back problem (especially sciatica or a herniated disc) please speak to your physician before starting this program. Important Things to Remember 1. Feel free to substitute any exercises depending on your current fitness level or equipment restrictions. me at kate@fatlossaccelerators.com if you need a specific substitution. 2. If you have any injury concerns, please consult with your physician or physical therapist before commencing the program. 3. Play it smart. If you feel weird or strange, that s a warning sign to take a break. EQUIPMENT REQUIREMENTS Let s keep it simple. For these workouts, you only need minimal equipment and workout space. - Your bodyweight (duh!) - Timing device (plenty of options it s your call ) WORKOUT GUIDELINES How To Use These Workouts: (I) Choose 3-4 Ab Accelerators to plug into your current strength training program OR use in conjunction with the 28-Day MetaSculpt Program (II) Remain physically active on off-days and do light exercise. (III) Start every strength workout with foam rolling and dynamic warm up. (IV) Finish each workout with foam rolling and stretching for the tight muscle groups Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 11

12 AB ACCELERATORS Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. Choose Your Level Beginner: Work for 30 seconds, Rest 30 seconds Intermediate: Work for 40 seconds, Rest 20 seconds Advanced: Work for 50 seconds, Rest for 10 seconds Ab Accelerator 1: Let s Rock Do 4 rounds: A) HardStyle Plank B) Dead Bugs Then do one round of C) Plank with Alternating Leg Raise Ab Accelerator 2: Sexy Results! Do 3 rounds: A) Side Plank with Reach and Raise B) Walk outs to Cross Body Mountain Climber C) Over/Under Abs 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 12

13 Ab Accelerator 3: Do 3 rounds: A) Crab Crawls B) Bodyweight chops C) Scissor Kicks Ab Accelerator 4: Do 3 rounds: A) Bicycles B) Side Plank with Hip Dips C) Lying Leg Raise with Hip Lift Ab Accelerator 5: Do 3 rounds: A) Bird/Dog Plank (Sub: Bird/Dog on knees) B) Lying Leg Raises C) Cross Body Mountain Climbers 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 13

14 Ab Accelerator 6: Do 3 rounds: A) Superman Plank B) Bicycles C) Over/Under Abs Ab Accelerator 7: Do 4 rounds: A) Side Plank with Hip Dips B) Figure 8 s Then Do one round: C) Burpees x 20 reps 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 14

15 Accelerator 8: Do 4 rounds: A) Rotating Planks B) Lying Leg Raises Then Do one round: C) Walkout to Cross Body Mountain Climbers Ab Accelerator 9: Do 3 rounds: A) Inchworms B) Lying Leg Raises C) Bicycles 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 15

16 Ab Accelerator 10: Do 4 rounds: A) Mountain Climbers B) Figure 8 s Then do one round of C) Body Saw Ab Accelerator 11: Do 3 rounds: A) Crossover Planks B) Scissor Kicks C) Bodyweight Chops 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 16

17 Ab Accelerator 12: Do 3 rounds: A) Lying Leg Raises B) Bicycles C) Cross Spider Plank 2016 Outback Fitness LLC and FatLossAccelerators.com All Rights Reserved Worldwide 17