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SALT LAKE CITY — Having a toned stomach is like having a fitness trophy: It's a statement of how fit you are. If there is anything that says, "I am in shape," it's a nice set of abs. Here are some simple tips to get you the abs you want this summer so you can show off that beach body proudly.
- Incorporate all of your ab muscles with your exercises, such as abdominal crunches, bicycle crunches and planks. Instead of doing reps, try doing each exercise for a set period of time, such as sets of 30 seconds to a minute. The purpose of the timed set is to be able to focus on the form while keeping the intensity levels higher. In between your sets, rest for 30 seconds or less. The goal is to not rest in between your sets in order to increase intensity and stimulate the ab muscles.
- Eat a clean diet. The saying is true that abs are made in the kitchen. Your nutrition should consist of high protein foods such as chicken, fish, egg whites and turkey. Keep your carbohydrates to a minimum, especially the high-sugar, low-nutrient carbohydrates such as white flour products, fast food, candy and anything else that is high in sugar. Consume slow- burning carbohydrates such as green vegetables, oats and whole grain foods. Eat several small meals a day with your goal being four to six meals. Do not forget to drink a gallon of water per day to help increase your metabolism.
- Incorporate resistance training to help build lean muscle tissue, which will help increase your metabolism. The higher your metabolism the more calories you burn, and the greater your opportunity to burn fat. Great exercises to do in the gym are squats, lunges, shoulder presses, bench presses and back rows. If you do not have access to a gym, then you can of course substitute those exercises with jump squats, body weight squats, lunges, push-ups and resistance band back rows.
- Cardio exercise is not the only way to get those summer abs, but it is important. If you have access to a gym, incorporate the stair climber, treadmill, elliptical, stationary bike and sports of your liking. If you do not have access to a gym then take a walk outside, go hiking uphill, ride your bike around town, or go swimming at a local pool. When doing cardio training, intensity is the name of the game. Focus on how you feel, and try to push your personal limits. Your body will be the best judge of your intensity, so listen to it.
- Reduce the stress in your life. Yes, I said "stress." Stress increases your body’s cortisol levels. Cortisol is a hormone that you want to stay away from, as it is a muscle-wasting and fat- gaining hormone. Work on budgeting out some “me time” every day to help you unwind. During this time do not feel guilty for taking a break; instead, look at it as an investment. This will be the best investment you will make because it will improve not only your summer abs but other aspects of your life as well, such as being a better parent, spouse and friend.
- Stay consistent and, most importantly, have fun when going after your summer abs. Choose the exercises and foods you enjoy and create a routine for yourself where you can get into a groove. Good luck!
Greg is the manager of personal training at The Gym at City Creek in Salt Lake City. He also writes at www.fiture.co to share his passion and help people change their lives. His book, "Body Fit" will be released this August.
