If your current ab workout isn’t getting you the results you want, ab expert Eric Allen may know exactly what you’re missing or what you’re doing wrong. Read his ten ab commandments to learn the most efficient and effective way get ripped abs.
Number 1: Find Your Motivation
You have to ask yourself why you want this. Seriously.
This driving force will be the number one reason why you fail or succeed at attaining the body of your dreams.
Is it to impress a girl?
Is it to be healthy?
Is it to have a stronger core so your lower back pain goes away?
Is it simply because you need a new challenge?
Is it because you want to have a magnetic sex appeal that draws the opposite sex in?
Whatever it is, you need to be aware of it and envision that reason in your mind every day.
There are going to be days when you don’t feel like working out, days when other things get in the way, and days when the workouts don’t go perfectly. You have to get into your mind that THOSE THINGS DON’T MATTER.
No matter what obstacles you may face, you have to give everything you can, when you can.
If that means only getting half a workout in on certain days, DO IT.
If that means you miss a workout and do two the next day, DO IT.
If that means you have to modify some of the routines to fit your limitations, DO IT.
KEEP YOUR MOTIVATION IN MIND, DON’T WORRY ABOUT HAVING A COUPLE OF SETBACKS, ADJUST AS YOU GO, AND ALWAYS PUSH THROUGH.
Number 2: Stack Your Crew
This simply means that you need to surround yourself with like-minded individuals.
Even though I have done 16 certifications in my field I continue to spend tens of thousands of dollars each year to go listen to, learn from, and be around the brightest minds in strength and conditioning, marketing, stretching, functional medicine, and nutrition.
YOU NEED TO DO THE SAME AS IT PERTAINS TO FITNESS.
Surround yourself with people who have the body you want. Ask them questions and learn from them. Don’t be afraid to talk to people in the gym.
Number 3: Go to Sleep
This is the one of the most underrated ways of losing belly fat out there. Getting 7-8 hours of sleep every night (preferably at the same hours) will keep your cortisol cycles normal, increase your growth hormone, increase your testosterone, help you recover more effectively, and give you more energy to hit the gym the next day.
ALL OF THESE ARE ESSENTIAL TO HAVING A RIPPED STOMACH.
Give yourself a bedtime and a time to wake up every morning. Personally, my bedtime is 10:30 and I wake up at 5:30.
YES, I stay up later on the weekends, but most of the time you want to keep it as close to the same times as possible.
Number 4: Cleaning Up Your Food Intake
This is obvious. YOU ARE WHAT YOU EAT.
What you put into your body affects your body fat, your joint health, your recovery, your sleep patterns, your blood pressure, your emotions… the list could go on forever.
Whatever your goal is, you need to stick to the parameters of what is recommended in the Grocery List, Nutritional Guide, and the Meal Plan 80-90% of the time.
Let me be clear: IT WILL TAKE SOME GETTING USED TO.
I read a quote once that said, “We make our habits, and then our habits make us.”
This is true of how you eat. You need to cultivate and discipline yourself to create new habits and eventually, without even realizing it, you will be doing those things subconsciously.
Sometimes I tell guys the way that I train, the way that I eat, and the minimal amount that I drink and they say to me, “I could never do that, you’re missing out on life!”
My response to them is, “I’m lean, I’m strong, my blood levels and hormone levels are not just ‘OK’, they’re optimal. I sleep well, my toxicity levels are low, I’m insanely productive each day, I’m emotionally stable, I recover well, I’m mitigating or avoiding hundreds of degenerative diseases, I never get sick, and because of all of these things girls like me, I make more money, and I can serve my Creator more effectively.”
Usually, they have nothing to say after that. Ha.
The point is, I want you to understand that IT’S WORTH THE TRADE-OFF.
Number 5: Getting Your Spine In Line
This is also a widely missed component of having KILLER abs.
If your shoulders are rotated forward too far and your pelvic tilt is too far in the anterior direction, then it will be very difficult for you do to the best ab-building lifts properly.
Your shoulders need to be set back and your hips need to be in line in order for your abs to REALLY POP.
I have put this program together with an emphasis on pulling movements, squat variations, and dead lift variations so you can begin building a structural balance that will allow your abs to show in ways you never thought possible.
After going though the mobility protocols and finishing all of the eight-week programs, your spine alignment should be MUCH closer to the picture of the man above with the “good posture.”
Number 6: Do Big Lifts
Squats, dead lifts, compound pulls, compound presses, and Olympic lifts are by far the best core building exercises available; no contest.
The problem is that most people don’t perform them correctly or with enough intensity to stimulate the desired response.
These lifts have an extremely high metabolic cost, they increase your testosterone and growth hormone, and, if done properly, they will stimulate areas of your core that don’t even come close to being worked if you are simply doing variations of crunches.
If you want a prime example of this, look up how Hugh Jackman got his ripped six-pack for Wolverine. I can assure you, he didn’t focus on burpees, crunches, and scissors kicks.
In this program, I will teach you how to do big compound lifts properly as well as take you through a wide range of intensities so your abs will show like you just came off the set of 300.
Number 7: Do Sprints
HIIT (High Intensity Interval Training) has gained a lot of popularity recently, and for good reason.
Short spurts of sprints followed by appropriate rest intervals will shred fat better than almost any other exercise available.
A lot of other programs market themselves as “high intensity” but the reality is, most of them actually promote moderate to fairly high intensity over a long period of time.
Case in point:
Try doing an Insanity workout for 45 minutes where there is minimal rest but a lot of “work”.
Then go do 15 to 30-second sprints (holding absolutely nothing back, going as HARD as you can) with 60-second rest intervals in between. This will take you around 25 minutes.
With the sprint protocol:
- You will be more time efficient.
- You will allow yourself appropriate rest intervals.
- You will actually be working at 100% when you are doing work.
- You will burn an equivalent amount (if not more) of fat in less time.
Again, I challenge you to try both of these workouts and tell me which one leaves you more exhausted afterward.
I am not saying that programs like Insanity have no value. What I am saying is that I want you to be as efficient as possible with your time and your workouts.
Number 8: Low Reps
Doing big lifts at high intensities for low reps is one of the fastest ways to build your core.
This is one of the other WIDELY missed components of ab regimens.
Doing lower repetitions at higher intensities will stimulate fast twitch muscle fibers that are not usually recruited during less taxing movements like crunches, planks and other “ab” exercises.
Number 9: Have Patience
Rome wasn’t built in a day; your abs won’t be either. The “Eight-Minute Abs” mentality that continues to permeate our culture is disgustingly untrue. Building a strong core takes hard work, strategy, and discipline.
The three eight-week programs that I have included in Underwear Model Abs are designed to meet you at your CURRENT LEVEL OF FITNESS and PROGRESSIVELY bring you toward regimens that TRULY sculpt an unbelievable midsection. Make sure you read the “What 8-Week Program Should I Start With” section to figure out where the best place would be to begin.
Number 10: Forget Crunches
A long time ago I used to work at Crunch Gym in Los Angeles. There was a girl in that gym who would come in at 11AM every day to begin her workout.
By 11:30 she would start doing crunches on a Swiss ball… and wouldn’t stop until 12pm.
After about six months of watching this I walked up to her and introduced myself. I asked her what she was hoping to gain by doing all these crunches. She replied, “to get abs of course!” I asked her how it was going and she told me although she kept doing more crunches she hadn’t seen any progress in six months!
This sounds comical but I still see this in commercial gyms all over the world.
Here’s the thing. You could never do a crunch, plank, bicycle, or leg lift again and still have abs like Hugh Jackman. You don’t NEED these exercises. Can they be used for fine-tuning your abs after you have mastered everything else in this program? Yes.
The point is, I want you to focus on what’s most important.