abs

FTW 300 Challenge

300 Challenge!

3 Exercises X 10 Reps X 10 Rounds 

Exercises: 100 Pull Ups

                   100 Hanging Leg Lifts

                   100 Push Ups

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserved.

Is wanting a flat belly vanity?

Your so vain because you want to get rid of that belly? No, you are not. Actually, belly fat has a direct correlation to your overall health and life expectancy! So wanting a flat stomach isn't just a vanity thing, it's a health thing! A high hip to waist ratio (take your waist circumference in inches and divide it by your hip circumference measurement in inches, this is your hip to waist ratio) has been linked to health conditions like type 2 Diabetes, heart disease, depression, dementia, stroke and cancer! The fat around your waist is an indication of what is called visceral fat, which is a type of fat that wraps around your organs, causing damage and all sorts of health complications. If you have more fat stored than you need, especially around visceral organs like the liver, heart, kidneys, pancreas, and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of and causing disease processes to start to build in the body. 

Abs are made in the kitchen. The fact is, that there is one hormone in your body that tells your body to store fat, this is insulin. So foods and drink that spike your blood sugar also spike your insulin. Stick with foods that are low on the glycemic scale, proteins, healthy fats and leafy greens. Complex carbohydrates such as root vegetables and legumes should be limited, but because of the high fiber, are usually ok on the glycemic scale. Having two cups of fruit in a sitting may seem healthy....but I am sorry to report most fruits contain just as much fructose as a candy bar, so that means your insulin will be telling your body to store fat. Minimize fruit and stick to small servings of berries if you really want fruit. Sticking to a low glycemic index diet will keep those insulin levels low and in turn, your body will be happily burning fat for energy. Your visceral fat (which is normally the fat that is around your middle) will be the first to burn away and before you know it, you are going to see that belly melt away and improve your health and longevity!  

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserved.

FTW 5 minute Core WOD

FTW 5 min Core WOD

 

Purpose:  To strengthen and obtain core stability in your core.

Benefits:  Improve posture, flexibility, prevent future injuries, and overall core function.

Click here to purchase dumbbells

Click here to purchase dumbbells

Equipment needed:  Light dumbbell (3-10lbs) ab ball, medicine ball or resistance bands.

Routine:  10 exercises executed for 30 seconds each in a row with little to no break based on fitness level.

 

WOD:

1.       Flutter kicks:  Place weight above chin for beginner, extend above chest for advanced and extended overhead and shoulders for expert fitness level.  Perform flutter kicks for 30 seconds. Keep legs straight and raise legs in alternating pattern 6 inches above the floor to approximately 12-24 inches above floor. 

2.      Russian Twist:  Sit in your butt and raise legs slightly off the ground with knees bent.  Place weight in front with both hands and rotate from side to side for 30 seconds. 

3.      Laying leg raises:  Back the floor and place weight in same position as Flutter kicks for fitness level.  Raise both legs up and down together without touching the floor. 

4.      Sit-up: Butt on the floor with knees slightly bent.  Place weight extended above head and shoulders to perform a standard military sit-up.  Modified version place weight under chin.  Perform for 30 seconds.

5.      Jumping jacks:  Perform as fast as you can and slow down if need to recover, but try not to stop.

6.      High knee run:  Bring knees up to chest and can use hands as the target.  Perform for 30 seconds.

7.      Plank side to side:  Plank position with toes and elbows touching floor.  Rotate your hips from side to side.  Keep upper body still as possible.  Perform for 30 seconds.

8.      Side hip raise:  Start with one elbow on floor and on side of one foot.  (knees for modified) Hand on hips or advanced with weight raised above shoulder.  Drop hips to side and then flex upwards to the sky.  Perform for 15 seconds then switch to other side. Perform for a total of 30 seconds.

9.      Mountain climbers: Hands on floor and toes on the ground.  Drive knees to your chest as fast as you can.  Modified can perform one leg at a time.  Perform for 30 seconds.

10.  Bicycles:  lay on your back.  Hands behind your head and knees bent.  Rotate opposite elbow and knee together and alternate as fast as you can for 30 seconds.  Advanced can use weight in hands. 

Get Abs by Summer!

Want abs by Summer?  You better get working! Here are some important things to keep in mind when working toward your goal of having summer abs.

#1:  Abs are made in the kitchen. Because no matter how big your muscles are, you won't be able to see them if they are insulated in a thick layer of fat. 

#2: Your abs consist of the entire core. Doing 100 crunches every day will get you abs just as fast as flapping your arms really really fast will get you to fly. 

#3: Just like any muscle, your abs need focus and attention.  Doing a few sit-ups for a week and expecting to have a six pack all summer from this minimal effort is akin to making a wish. 

#4:   Your core should be a part of every workout you do. Most people should do at least 3 cardio-centric and 3 strength training centric workouts a week. All of them should include a focus on improving your core strength and stability. 

#5:  Plank holds. Do them. Love them. Master them. This works the entire core (plus pretty much everything else). 

#6:   Abs are made in the kitchen (Deja Vu?). The fact is that there is one hormone in your body that tells your body to store fat, this is insulin. So foods and drink that spike your blood sugar also spike your insulin. Stick with foods that are low on the glycemic scale, proteins, healthy fats and leafy greens. Complex carbohydrates such as root vegetables and legumes should be limited, but because of the high fiber, are usually ok on the glycemic scale. Having two cups of fruit in a sitting may seem healthy....but I am sorry to report most fruits contain just as much fructose as a candy bar, so that means your insulin will be telling your body to store fat. Minimize fruit and stick to small servings of berries if you really want fruit. Sticking to a low glycemic index diet will keep those insulin levels low and in turn, your body will be happily burning fat for energy. Your visceral fat (which is normally the fat that is around your middle) will be the first to burn away and before you know it, you are going to see those abs make an appearance! 

Copyright Fire Team Whiskey 2018. All rights reserved.