Last week I said I would do the following:
- Do one of two love handles workouts from Kozak Sports Perform 2-3 days after core workout
- Do full body workout before & after meals
- Continually be on the lookout for a 20-lbs kettlebell
- Replace white carbs with beans
- Do myotatic crunch & cat vomit exercise 2X/week
- Add the following routine before breakfast, 3X/week:
1 set: 20 2-legged glute activation raises from floor
1 set: 15 flying dogs, one set each side
1 set: 50 kettlebell swings (start with weight of no less than 20 lbs)
Well it’s been a bit of a juggle, making sure I add the following workouts to my normal exercise routine (chest & back day, abs day, legs day, just cardio/rest day):
- one of two love handles workouts from Kozak Sports Perform 2-3 days after core workout
- full body workout before & after meals
- myotatic crunch & cat vomit exercise 2X/week
- kettlebell routine before breakfast, 3X/week
I feel like I’ve been constantly checking and re-checking my food/fitness journal to make sure I’m doing the right workouts on the right days, hehe.
The workouts/actions I think will really produce 6-pack results though, are the following:
- full body workout before & after meals
- myotatic crunch & cat vomit exercise 2X/week
- kettlebell routine before breakfast, 3X/week
I left out the love handles workout because I think the other three workouts are more compound (whereas the love handles workouts would be isolation workouts); and, from what I’ve read, compound exercises produce better results than isolation exercises. So, I’m going to cut those love handles workouts from my weekly routine.
I also think doing a full-body workout right before meals will really help produce a 6-pack, as the science behind it really makes sense – if you stimulate your muscles, the calories you ingest are channeled more towards your muscles, so says Timothy Ferriss from The 4 Hour Body.
When I’m at home, and not at the boyfriend’s house, I do pretty well about replacing carbs with beans & legumes, since food is included in the rent. So far, it’s been great, because I feel full and not as heavy. I applied for food stamps yesterday, so I’m planning on using that money to buy beans, legumes, and spinach for when I’m at the boyfriend’s house, among other food.
Next week:
- Do full body workout before & after meals
- Continually be on the lookout for a 20-lbs kettlebell
- Replace white carbs with beans
- Do myotatic crunch & cat vomit exercise 2X/week
- Add the following routine before breakfast, 3X/week:
1 set: 20 2-legged glute activation raises from floor
1 set: 15 flying dogs, one set each side
1 set: 50 kettlebell swings (start with weight of no less than 20 lbs)