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Top 10 Tips For Creating Washboard Abs…

Posted on May 10th, 2013 by Andries Lodder

by Steve Peralta


You don’t need a six-pack or washboard abs to be happy or healthy…but they’re pretty cool to have.  Most men (and some ladies) wished they had them.  I’m not going to go into too much detail in this post, but will succinctly share with you my Top 10 Tips for creating a flat, strong and well-defined stomach. 
I’m 34 and I have this often-times elusive addition to my physical make-up…so in that regard I’m qualified to know!  Some people think that only the genetically gifted are allowed access to the domain of the well-placed stomach bumps…but that’s not the case.  If I were to stray too far from the tips I’ll lay out for you below, in time, I’d share the mid-riff of the masculine masses.  It can be fairly easy to tone the upper portion of your abdominals… But if you don’t take care of yourself and follow the tips I’ll share with you, you’ll always hold onto that swollen lower belly.  
Before I share my tips with you, I’d like to stress that it’s not only aesthetic benefits one derives from a flat stomach.  If there is one place you don’t want to hold body fat, it’s in the region of the stomach.  This visceral fat (fat around the organs) is dangerous and dramatically increases one’s chances of developing modern day issues such as diabetes and heart disease. 
Anyway, let’s move onto my Top 10 Tips for Creating Washboard Abs.  Like I said, I’m not going to go into too much detail, but will just share what I know to be true and effective.  If you’d like any further info please feel free to subscribe to my blog and/or ask me a question via facebook or posting directly on this blog!

In no particular order…

1. Eat Organic Food and eat enough protein and fat for your needs.  Eat lots of green leafy veg too.

2. Drink 3 glasses of water on waking and then between 5-10 more throughout the day…depending on your size and amounts of exercise. (0.033 x bodyweight in kg’s)

3. Focus on the big, high energy movements at the gym – Think deadlifts, squats, cable pushes, cable pulls, lunges, push-ups on swiss ball…

4. Don’t do sit-ups on the ground.  Do your crunches lying back on a swiss ball so that you exercise your outer abdominals in the full range of movement. (Start movement by drawing chin towards chest and take it slow)  If you’re strong enough, hold a weight on your chest during your swiss ball crunches, but be careful and use only perfect technique.

5. For most people, I suggest you eliminate gluten.  If you don’t you’ll be forever stuck with that lower belly swelling.

6. Try to be asleep by 10:30pm and aim for 8hrs sleep.

7. Cut out all processed food.  This includes soda’s, take-aways, cakes and sweets etc etc.  If you can’t cut out entirely, then stick to the 80/20 rule.

8. Try and limit alcohol.  If you do drink it, choose good quality alcohol (organic and biodynamic red wine, good quality tequila).

9. When you do cardio, choose high intensity interval training over too much slow, long distance style running.  Think outdoor sprints with decent rest periods inbetween or follow that same protocol on the stationary bike.

10.  Meditate/Pray/Contemplate/Deep Breathe…..essentially whatever floats your boat but allows you to relax and stress less!  Commit to even just 10min a day of a practise that works for you…where you can just sit, relax, breathe deeply, quieten the mind and let go of any accumulated mental stresses.


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