Page 14 - explosive and functional training (1)

Bones chapter

4 ways to make your abs visible

1. Decrease your fat percentage
Everyone has abs under the fat in their stomach

2. Work on your core
People usually think abdominal muscles and the core is the same thing, they are totally different.

3. Dedicate a session
Your abdominal muscles are part of your body, most people dedicate their abs for the last 15 or even 5
mins before their sessions ends. Next time you work on your abs, isolate every “corner” of your abs.
Before isolating make sure you decrease your fat percentage.
These are your main abdominal muscles:

Isolate these abdominal muscles

● Rectus abdominal muscles
● Abdominal external oblique muscles
● External oblique muscles
● Internal oblique muscles

4. Eating clean
You can’t out train a bad diet period! I can’t EMPHASIZE this any more than I have. Eating clean is
essential. Without a healthy diet, your training performance won’t be up to standard, this means you
won’t be as consistent in your training as you would be if you were eating well. Your energy levels won’t
be so great, and you will end up losing interest in training.

There’s a smarter way of dieting or eating clean. A method that won’t make you feel guilty and won't
make your cheat meal desire into a cheat week. I will tell you all about it in a sec. Before trying this
method, make sure you understand and make use of the following steps

Step 1: Measure your body fat percentage and your body weight
Step 2: Get to at least 80% of your fitness goals. eat clean until you get to 80 %

Step 3: final step. Use a 90/10 rule. That is eating 90% clean and 10% eating anything and whatever you
want.

You are probably reading this eBook because you want to improve your health and fitness journey but
still want a balanced life. You are not a bodybuilder or athlete thus you don’t need to eat clean all year
round. Eat healthy but still have fun. Drink alcohol, eat out and go out partying, but remember the
90/10 rule

5. High intensity interval training
The more you train using burst movements the more calories you burn. It is that simple.