Tag Archives: how to

Building Defined Abs

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Jan_Dec2013_AbsAbs progress Jan-Dec 2013 (148.5 lbs to 122 lbs)

I often get asked about what I do for abs. I’m hourglass shaped and tend to hold most of my excess weight between the area beneath my navel to mid-thigh. So, my upper body and abs are the first to show the results of weight loss/strength training. If you are more apple-shaped/top heavy, then it will likely take more work for you to see results in the abs just like it takes me more time to results in my legs/glutes. With that caveat, here are the things that I do to get defined abs!

1. LOSE WEIGHT/FAT: Maybe you’ve heard the saying, “Abs are made in the kitchen, not the gym?” It’s true. 90% of getting defined/tight abs is losing weight/fat. You’re not going to see muscle covered by fat. If you do a lot of ab work, but still have a tummy/gut/Dunlap disease (your waist “dun lapped” over your belt … LOL!), then it’s likely your six-pack is hiding under subcutaneous fat and losing weight will make them come out of hiding. Cardio is a necessity to burn calories and strength training helps boost base metabolism. High Intensity Interval Training (HIIT) is an effective way to burn calories and boost base metabolism! A simple 25-30 minute HIIT treadmill workout for beginners is: warm-up walk for 5 minutes; 1 minute sprint (fast as you can) followed by 1.5 min walk/jog, repeat 6-8 times, cool down walk for 5 minutes. I used this C25K week 1 treadmill workout as my time guide.

2. ABS OF STEEL by TAMILEE WEBB (VHS): I’ve used this tape for 20+ years. It has three 10 minute workouts and I’ll do it 3-5 days a week (abs don’t need rest/recovery every other day. 1-2 days of rest in a week is adequate). I recently found that the VHS I use can be found on sale on eBay (pink box/blue leotard) and you can download it to your computer at TamileeWebb.com!

3. BICYCLE EXERCISE FOR ABS: I just added in the last few months because my lower abs were not progressing in strength the way I wanted or had experienced in the past. I realized that this was likely because I wasn’t doing the Captain’s Chair lower leg lift exercise that I used to do 1-2 days a week when I worked out at a gym. I corroborated with some online research that this is one of the top three effective exercises for abs as proven by EMG testing (see article here). So, I started to think about buying a Captain’s Chair for my home gym. But then I looked at the #1 exercise (Captain’s Chair was #2) and discovered it was something that required NO equipment, can be done anywhere, and is the most effective for the total core (upper abs, lower abs, AND obliques). It was a no brainer. I started incorporating one to two 60 second sets (60 sec rest between sets) into my workouts 1-2 days a week. I saw my lower ab strength increase within a week or two and that resulted in improved performance during running and yoga (especially inversions).

Bicycle for Abs Demo

via LiveStrong.com

So yup! That’s what I do for defined abs. But again, remember number one is the most important!! Case in point, I’ve been doing Abs of Steel almost every day for the last several weeks, but barely doing cardio and still eating like I’m on the cruise! So … the abs aren’t looking like they did in December!! So, it’s definitely time to get the eating back in order and cardio back in effect for real! With that, time to get on the exercise gear and hit the basement for The Biggest Loser Cardio Max for Day 325 of 365 Days of Fitness (and Day 5 of 28 Days of Fitness).

Lata Gatas!!

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How do you get “six pack”/defined abs?

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Wash ‘n Go Success

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by CurlsDivine

I didn’t want to disappoint Hairscapades by not sharing the new love I have for Wash & Go’s that I told you about in my Final GOC Update. I have been experimenting with Wash ‘n Go’s since I BC’d in 2011. Actually, it was the first hairstyle I tried and I hated it. I was so freaking disgusted with how my hair turned out. I tried them again in February, May and June 2011 and finally just threw my hands up and said, “Forget a stupid Wash ‘n Go!” Yeah I was pretty upset.

Well, I’m a stalker on YouTube and I just couldn’t stop looking at the way Mahogany Curls did her WnGs and how easily she did them. I thought, “Conditioner only? No way. My hair is way too frizzy for just conditioner, I’m gonna have to add some gel of some sort.” So, I tried it.

At first, I used the Cantu Shea Butter and Eco Styler Gel. It was good, but not perfect. Then, for some odd reason, I made a trip to Walgreens and picked up some TRESemmé Naturals (I thought, “What the heck? For $2.99, if it doesn’t work, I can return it.) and Target for Kinky Curly Curling Custard (KCCC). I got home that night, did my WnG routine and, Oh My Friggin Gosh, genius (as Curly Nikki would say)! My hair reacted to this combination as though I should have known sooner. All I can say is …well, I’m at a loss for words right now!

I did a full blown henna treatment this weekend and results where even better. I got everything a girl with curls asks for all in one: moisture for days, SHINE, DEFINED CURLS, NOT A PEEK OF FRIZZ, BODY and the 2nd day hair is even more gorgeous … What?!?!

I will say the only thing that I have not figured out is how to quickly dry without using a diffuser. I really don’t want to use much heat. But since my hair holds water like a beast, that is the only answer. I DO put the diffuser on cool for 90% of my drying and warm for the remaining 10%. I also spray a little heat protectant, just in case. Aside from that, I’m all in when it comes to wash and gos now.

Here are my steps to the perfect WnG:

  • Shampoo and condition or co-wash.
  • Detangle, rinse and dry with a tee-shirt.
  • Put a nickel-size amount of oil of your choice throughout the hair (I use grapeseed).
  • Part hair into four sections.
  • Start with one section and rake conditioner of choice through until hair is saturated (I use TRESemmé Naturals).
  • Rake gel of choice through section (I use KCCC).
  • Repeat until all sections are done.
  • Diffuse until dry!

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How do you WnG?