Competing in a figure competition requires you to be fit, and therefore showcasing a nice set of washboard abs will take you far in a contest. Therefore, extreme ab workouts may need to be a part of your training program. Over the course of my 30 years in the fitness industry and training clients, I’ve found that a LOT of women going about extreme ab workouts in a hit-and-miss fashion. This basically means they are doing an ab workout, but not with enough intensity if they want to burn belly fat.
Oh you’ve seen them too, those ladies that go in the gym and do 4 sets of 10 crunches. Sure, that’s training your abs some, but you want to hit them HARD, with MAXIMUM intensity and make them beg for mercy for extreme fat loss.
Spot Reduction (See Spot Burn)
Let’s start off with the myth of spot reduction. Is it a Myth? Ask anyone in the fitness industry if you can spot reduce. You’ll typically get yelled at, “There’s NO Such Thing As Spot Reduction!” They will go on to tell you that the body burns fat as a whole. Yes, that is true to an extent. With the right contest diet as well as doing cardio and weight training you can lose body fat overall.
Some people swear that localized body fat loss is a myth. I don’t necessarily think so. Remember, I’ve been doing this a LONG time, and through my personal trial-and-error and training clients, I’ve noticed that with certain strategies you CAN target areas of the body like the abs, thighs and glutes, and reduce body fat in those areas.
According to Wikipedia, spot reduction IS possible via specific muscle targeting; “Spot reduction refers to the belief, long viewed as a myth, that fat can be targeted for reduction from a specific area of the body. This is a common view, although many people believe that view is misguided, that it is possible to achieve spot reduction through exercise of specific muscles in the desired area, such as exercising the abdominal muscles in an effort to lose weight in or around one’s midsection.”
Implement The Below With Consistency
You see, muscle is metabolically active and therefore it generates heat. Fat, on the other hand, is metabolically inactive and doesn’t generate anything, so it’s pretty much cold to the touch. Go ahead, feel one of your most muscular body parts and feel how much warmer it is than one of your fatter body parts. FEEL the difference? Good!
It’s a fact that blood flow is necessary for fat burning. A lack of circulation in body parts such as the abs and thighs can result in you holding more body fat in those areas. Here’s the deal. Oxygen and blood flow helps to burn fat more efficiently.
But that’s just level 1 of fat loss. Remember, I’ve been doing this along time and I know a lot of little secrets and ways to tweak to take you to the next level.
Basically, The Spot Reduction Blueprint Is: (Caution: Politically Incorrect – But I Don’t Care About Politics, I Care About Results)
- Carb manipulation
- Cardio exercise
- Extreme ab workouts
Carb Manipulation (Management and Control)
You have to manage your insulin. You can eat carbs, but your best bet would be to eat a lower percentage of complex carbs and eat more non-starchy vegetables. This is a two-fold fat-loss method. One, it will lower your blood glucose so you can zone-in and burn body fat better and two, the non-starchy veggies will help your body burn fat. Chug a gallon of water with this combo daily and you will start to see some changes pretty quickly.
But we aren’t stopping here. There’s more…
Cardio Exercise (Systematic Fat Loss)
Yes, body fat will come off uniformly when you eat right and add in an intense cardio program, but remember, that’s just level one. I’m not a puppet. I do my own research and have a lot tricks in my bag.
You see, when you implement carb manipulation and strategically place cardio at times when your body’s insulin is low, you can better tap into fat stores for greater fat burning during your ab workouts.
Extreme Ab Workouts (Drive More Blood Flow to Fat Body Parts)
As discussed above, the more blood and oxygen you can drive to a troublesome body part, the more you can zone-in and target the art of burning body fat. Now, this works for any body part, but we are focusing on abs, so here’s the extreme ab workouts and tricks to burn belly fat.
Train your abs every day
The body part you give the most attention to, provided you are not overtraining it, will develop the best. Generally people tend to train their favorite body part the most, making it superior. If you have bad abs, chances are you don’t care for ab exercises.
To combat that, you’ll have to get over it. It’s crunch time. Train your abs every day. Train them if they are sore? At this point it doesn’t matter. You have belly fat and you need to get it off, so do crunches, do jackknives, to elbow-to-knee, do reverse crunches, do the stomach vacuum, work your abs – – daily!
Do a lot of reps
Reps, reps, reps. Do lots and lots of reps. What’s it going to hurt? It’s overtraining? You WANT to overtrain a fat body part. Give it attention. Bring oxygen and blood flow there stat! Seriously, throw out all the bodybuilding and fitness training rules if you have the belly bulge. We have to go against the grain and do what’s going to work, not what’s “politically correct.”
Include a variety of exercises
Keep your ab workouts varied. Variety is the spice of life, and it’s the key to 6-pack abs. Train your abs every day, with lots of reps, and lots of variety, and you will have a tight midsection with washboard abs in an estimated 8 weeks. It could be less, but let’s play it with caution.
So toss in cable crunches, machine crunches, hanging knee raise, twisting crunches, etc. And when you feel these are getting stale do quarter reps, negatives, drop sets, etc. Make those abs cry, and downright beg for mercy.
Now, I expect you to put 100% into this. I know you can because you can do abs anywhere. You don’t need a gym to do crunches.
The Secret (Exposed)
Okay, I’ve said my piece. These are extreme ab workouts for competitors. If you want more great information on how to get sliced and diced abs for your competition, you need to grab a copy of my Killer Abs Program. It’s the complete system you need to get ripped abs and be a winner.
Karen Sessions NSCA-CPT
Thanks for reading over my article! I hope you found the information helpful. If you have any questions you can contact me directly using the “Contact Link” at the top of the page. I answer all emails.
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