Get the abs you desire in just 8 weeks! GymWolfPT has challenged our editor to an 8 week workout plan… Will you take the challenge?
Our Editor, Andy is terrified of ‘fitness challenges’ (but quite fancies a six pack for when he moves to Thailand). Needless to say, he’s giving it a whirl. Check out our Social Media/Summer edition to see what progress he makes… #SweetLord
There are simple rules which we can apparently follow that’ll see us achieve the results we desire. These focus on diet, completing defined workouts on a regular basis and sticking to a training plan.
Founder of GymWolfPT, Ian expands on these main areas. He’s confident that, where an individual has a decent BMI (proportion of weight to height) the following example plan could set us on the road to awesome abs – and even a six-pack.
His suggestion is that we complete the workout for 8 weeks, taking photos of our stomach ‘before & after’. “Don’t be disheartened if initially you struggle to complete all the exercises”, he tells us. “This is the main reason most people don’t achieve their goals, they ‘give-up’ at the first barrier. There will be barriers, but get past them, and you will reap the rewards”.
Here’s his tips, and his plan:
DIET: “You are what you eat”. Fill your stomach with burgers & biscuits etc and it’ll cover even the most trained abs. A finely balanced diet comprising fruit, veg & proteins gives the body a chance to showcase the benefit of your workouts.
DON’T WORK ABS DAILY: To work and improve muscles you must allow time for rest and repair. Abs are exactly the same. Aim to work them out every other day. (Email firstname.lastname@example.org to request a free 8 week / annual plan template)
WORKOUT IN THE MORNING: Working out when you rise kick-starts your metabolism; which continues throughout the day. One of our most limited commodities is arguably time; rising early to exercise means your schedule isn’t compromised and you actually have more energy for your other tasks.
VARIATION: Exercise can be boring if you do the same thing for months on end. Add variety & regularly ‘mix workouts up’. Vary the form of music, challenges & competition; keep track of your personal bests & continuously try to beat them…
CORRECT FORM: Decent abs are not just of cosmetic benefit, they can help prevent back problems. However, it’s important that exercise is carried out with the correct technique, form & range. Don’t sacrifice good form by attempting extra reps.
Workout A (Complete every other day, on weeks 1, 3, 5 & 7)
6x repetitions of Lying Leg Raises
12x reps of Sit-ups
6x reps of Hanging Leg Raises
12x reps of Lying Bicycle
Workout B (Complete every other day, on weeks 2, 4, 6 & 8)
6x repetitions of the Lying Superman / Banana Pose (10 second hold)
12x reps of Crunchies
6x reps of Hanging Leg Raises
1x minute hold of The Plank / Bridge
Apply the following to the above:
- Each workout should be completed as a superset, i.e. complete each of the 4 exercises, one after another without rest. On completion of all 4 exercises take a 3 minute break (intake some water!)
- Complete 3 sets of each.
- Weeks 3 & 4: add 2 additional reps to each exercise; on weeks 5 & 6 add 4 additional reps to each and on weeks 7 & 8, add 6 additional reps to each.
Ian’s premium option for online personal training is £70 per month. However, for a handful of Podio Preston readers he’ll discount the price to £50 p/m. To take advantage of this, email email@example.com quoting ‘PODIO GYMWOLFPT 50 OFFER’ as the email subject.
As if that wasn’t enough, the first 3 people to claim will get the training for £25/month for their first 3 months too.
Podio Preston advises anyone thinking of pursuing the above to seek medical advice first and undertake all exercise under the guidance of a qualified professional. Podio Preston, Global Amigos & GymWolfPT cannot accept responsibility for any injuries or issues that may arise as a result of individuals seeking to develop their physical health independently. Email ian@gymwolfPT.com with questions, to find out more or to claim the discounts he’s kindly offered.
Win £840’s worth of online personal training with GymWolfPT (that’s a year’s worth of 121 support)
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1 entry into the draw for each action you take. (Maximum 12x entries) If you already like or follow us, simply ‘unlike’ or ‘unfollow’ and then follow again so we get the notification. Closing date: June 16th 2018. Terms at podiomagazine.com/terms