If anyone’s interested, I just posted a Squidoo lens about how to get ripped washboard abs like a fitness model. In the lens you’ll find how to tips for burning the most fat, some of my favorite abs exercise workouts and most importantly, some of my own personal abs nutrition secrets.
How To Sculpt Ripped Washboard Abs
Posted by: Bob Thomson
These days you can’t go anywhere without hearing about an amazing new weight loss breakthrough. Some pill, a cream, or a new fad diet - you name it - it’s going to solve all your fat loss problems in 30 days or less. Or not… The truth is that most things you hear about weight loss are hype, plain and simple.
Here are my Top 5 Myths about Weight Loss …
Weight Loss Myth #1: You have to count calories for weight loss
There are so many silly fad diets out there that paint the picture of weight loss as a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.
The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today.
No rocket science there, just results.
Weight Loss Myth #2: You can spot reduce fat from specific areas of your body
This myth is as old as Moses, yet it persists. It must be because the thought of melting fat from any desired part of the body is so appealing, however untrue it is.
In reality your body will lose weight wherever it wants. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.
Weight Loss Myth #3: You will bulk up with resistance training
I can’t tell you how many times I’ve heard women tell me that they won’t do resistance training because they don’t want to bulk up. Each time I have to hide my smile.
You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.
Weight Loss Myth #4: You can get a six pack from crunches
Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great and you should do them, but don’t rely on them to get into great shape.
A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.
Weight Loss Myth #5: Cardio is the most important exercise for fat loss
Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.
The benefits of resistance training trump those of cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.
Cardio workouts are not a thing of the past. They should fit into your overall plan for health and fitness. The benefits of resistance training, especially for fat loss, are quite astounding.
Do you have other weight loss beliefs that simply aren’t delivering results? Call or email me today and I’ll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Posted By: Bob Thomson, CPT
Announcing two new websites…
Tymor Bootcamp - Lose weight, build & tone muscle with my new bootcamp fitness program. This is a local area group personal training program. Coverage area: Dutchess County New York.
Straight Line Fitness - “The shortest distance between you and your dream body!” Get into and stay in great shape with my new personal training programs. Includes both on site and distance training programs i.e. Online personal training.
Posted by: Bob
Volim23 contacted me with this follow up question:
“Thank you very much what kind of foods should i be eating after a workout like this?”
Answer:
Eat 5-6 smaller meals a day with protein. Eat within 2-3 hours of waking. Try to eat a meal or snack every 2-3 hours throughout your day. This will increase your metabolism greatly. In school it’s a little difficult to eat every 2-3 hrs.
Save one of your snacks for pre-workout (15 min to 60 min before) and have another snack (with protein and simple sugar like juice)immediately or within 15 mins afterward.
The 2 snacks pre and post workout are very important as is eating evry 2-3 hours. 
Posted by Bob Thomson
I recently received the following question from a 14 year old boy via YouTube, nickname Volim23:
“Hi Bob, I’m 14 and i really want to get my arms and abs ripped is there a way to get this quickly?”
My Answer:
Hi Volim23,
Thank you for your kind comments. I appreciate your interest. Since you are 14 years old you still have a lot of growing to do! I didn’t start weight training until about 15 or 16 years old. Someone your age should NOT push too hard or be too concerned with getting big or ultra ripped for example. Are you involved with school sports? If so, using basic weight training to help you perform better during sports will help you get thicker and defined.
Unless your metabolism is unusually low for a 14 year old, the cuts and definition should come from your increased exercise activity.
Whatever your activity level, if you are not well defined at this point don’t worry! At 14, you’re body is approaching the heights of its development. Hormones are coursing through your body like a runaway freight train. Pushing too hard as a teenager could be counter-productive at this point.
For anyone, the quickest way to get ripped is to do INTERVAL Training combined with good eating. Wind sprints are a great example — I used to do them each season when getting ready for wrestling, track and baseball.
Do interval training 2-3 times per week max for 20 minutes each session. Why? Because sprinting burns fat better and longer than moderate or low intensity traditional cardio like jogging.
Regarding my abs training I spend about 30-45 minutes per week on them. I like to do superset circuits with rest for abs. For example:
Example Circuit:
Lying Bent Knee Leg Lifts - Lying on back, hands and arms out resting on floor, raise your knees & thighs perpendicular to the floor with calfs/shins parallel . Do a set of 15-20 reps of lowering your legs and raising them slowly (count of 3 up and count of 3 down). Rest 45-60 seconds…. and then immediately do…
Reaching Situps - Lay on your back with feet planted firmly in front of you and knees bent pointing up toward the ceiling. That’s the starting position. Next do a slow, deliberate situp with your arms and hands reaching 45 degrees towards the ceiling. Sit up so your torso is perpendicular to floor. Then immediately go back down to starting position. 3 count on the way up. 3 count on the way down. The reaching part of this exercise places extra resistance on your upper abs. Rest for 45-60 seconds. Then do…
Bicycle Kick Situps - Lay on your back, body flat on the ground. Tuck your hands just behind your ears. Pull your knees and legs up so your thighs are perpendicular and lower legs are parallel to the floor. Raise your shoulder blades off the floor a little and begin by touching your right elbow to your left knee while extending your right leg out, followed by touching your left elbow to your right knee while extending your left leg out.
When doing this exercise correctly, you will look like you are riding a bike flat on the floor and at the same time twisting your torso up to touch your opposite elbow to your knee. do 15 Reps and Rest 1 Minute before doing a second and final circuit.
Do this circuit TWICE each session, 2-3 times per week and your abs will “pop” I assure you!
Posted by: Bob Thomson