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Join the ABS April (fab abs) challenge!

APRIL will be ABS APRIL!!! so since it’s the last day of March, Today is Day 0 in our ABS APRIL (fab abs challenge)! During the Challenge EVERY DAY has a FAB ABS post, please follow along and comment on the posts for accountability.  www.BuffMother.com/FabAbs

This post contains a DIET for you…so that you can have OVERALL SUCCESS in addition to our ABS focus!

Here is more INFO and Instructions-

A quick link to each FAB AB challenge post is found on this page  www.BuffMother.com/FabAbs— take 1 day at a time please– read, do and comment daily PLUS, Please feel free to share the post.
Strive to apply the info to your day immediately! Try the exercises, think about your midsection, be focused on causing change, JUST Do it!!

I encourage you to take before and after pictures at the END of the challenge. The photos should capture the area of focus– from your mid-chest to just below hips is about perfect. A FRONT and SIDE photo are required you can choose any attire you’d like but strive to wear something that could show progress (for example; a bikini, sports bra and shorts, tight fitting tshirt/tank, etc…). STARTING and ENDING shots should be in the same clothes, taken in the same location if possible and in similar lighting and angles.

As promised, here’s a STRICT diet to help you reveal your ABS!

“FAB ABS” Diet :

A lot of results can happen in just 28 days of working out but if you really want to get results you need to FOCUS on your diet also. For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits or veggies
+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc

After running ABS: “Fab Abs” Day #6

Day #6 ALREADY!!!

Today’s challenge today is to go for a run (at least a 5 min)  and the do this

“After Running ABS” workout:

http://www.youtube.com/watch?v=xBIptTcQEd0

 

In this video I coach you through an advanced ab routine that is stellar for getting you six pack abs:

  1. Old School sit ups to burning (about 15-30 reps)
  2. “Hands on Hammie” sit ups to burning (about 15-30 reps)
  3. Sit ups to each side to burning (about 15-25 reps)
  4. Labor sit ups x10 reps
  5. Ab Wheel x15
  6. Leg raises x 15reps each leg
  7. Knee ups x 15 reps be sure to focus on the eccentric
  8. Sit up with oblique twist x10 each side

After cardio/intervals/running is one of the VERY best times to challenge your abs! Take on the challenge and work it hard!!

Make me proud!!

-Michelle

p.s. any comments/likes/shares of my YouTube videos is such a blessing to me, thanks!!

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Isolation Ab Crunch

Isolation AB CRUNCH by BuffMother! www.BuffMother.com

Category:

Howto & Style

Tags:

 

Outline:
Right side
Quality vs Quantity
Left Side
Mind/Muscle Connection

Transcription:
On the right: This will work the right side of my stomach and I’m going to come bring my right arm up to my right knee. Squeeze. Make sure to exhale all of your air.

Think more quality vs quantity when you’re doing your ab work. Exhale. Lower nice and slowly. Remember the eccentric abs – you want to resist the eccentric.

Ok, other side, Left:. I put my hand on my stomach so I can feel where I’m working. 

The mind/body connection is powerful in your ab work. If you can’t feel your muscles contracting yet, pretend like you do. Imagine that you do, and soon you will be.

10 on each side is plenty to start off with. Go until you feel the burn and then do 2 more. That’s a good beginner creed for that.

40 days to Fit!! Day 8~ Another Productive Monday!!

Monday is almost done and I had a PRODUCTIVE one!!

My workout was a quickie, but effective one:

Chest/Tris/ABS and intervals run
warm up r-bike 5 mins
Chest press- 3 sets for warm up
Ab machine- 2 sets
Bench
45×10
95x10x3sets
knee ups on bench
2 sets of 30

bench  tricep dips
2sets of 10
Incline plate loaded chest press
50x15x2sets
70×10

Dips
10, 8

Knee ups on roman chair
30x2sets

Ball crunches- on big set of several varieties

incline flys
30’sx10x3sets

Overhead tricep extensions
20x15repsx2sets

Tricep kick backs
10x10x2sets

Run intervals- 20 mins hard mins between 9 and 10 mph; easy mins 7mph

We just got done watching “Confessions of a Shopaholic” as a family~ fun movie~!!!
hope your Monday was as productive as mine!!

have a great one!!
-Michelle

Scales are STUPID!!

Okay–You’ve heard it before and you will surly hear it again- SCALES ARE STUPID!!

As you may know I have been “buffing” now officially for a full week, my starting weight was 128-129, I thought I had made progress –on Sunday I was 127–but apparently I was dehydrated(which make sense since I had half a HUGE bottle of wine on SAT night–bad girl)–because I’ve weighed 128-129 all week! Also I need to mention that I am on NOXCG3 and that is the culprit for the loss of loss on the scale.
Typically I do not take anything that makes me retain water (like creatine and even l-glutamine) while on a “buffing” phase- BECAUSE I can’t get over the mental barrier of not seeing a huge difference in my body when I put in so much extra effort.

Now last night I ran, did sprints and didn’t eat before bed and I still woke up at 128.8 pounds! I am kinda frustrated by that since I had a goal of getting to 126 by tomorrow–BTW that will not happen, lol!!

BUT- I am making progress here is why:
I am getting leaner- my six pack is almost in full view
My booty is getting slightly smaller
My shoulders are now “popping”

I still have one more week of “buffing” so I will stay the course- keep taking my NOXCG3 and see what happens…If I stay 128…so be it–BUT I will be leaner- BY GEORGE!!

Here is my workout from today-
warm up r-bike 10 min–felt horrible!
Then Cybex lat pulls
110×10
130×10 felt horrible

Assisted pull ups
wide 40#x4 felt horrible…so I needed to fix this problem–Here is what I did
Drank a protein shake and went tanning 🙂
Then started again- Much better this time around–FOOD works wonders :wow:
Cybex lat pulls
110×10
130×10
150x10x2
paired with bicep curl machine
60×10
50x10x2

Lat pulls wide
90×10
100x8x2
paired with weighted broomstick rotations- for the obliques(my back is finally what I would consider”healthy” for the first time since forever!–which means since I was 17 I’ve had very bad lower back issues–which got much worse by bearing childeren–post Gunner I was “laid up” a lot –the last time I was “laid up” was a year ago now–the key has been regaining my lower lumbar curve with exercises like CATS and deadlifts–So until about 2 months ago “rotation type exercises” were a NO, NO for me and my tricky back–now I am working to regain healthy core rotation–It is going GREAT)
25 reps each sidex3sets

Seated rows
full extension
90x15x10
90×12 fast, explosive movement
110x10x2

lower back extensions

Isolateral behind the neck hammer pulls
90×10
140x10x3

Standing free bar shoulder press (behind neck)
45x10x4

laterals one arm at a time
15x10x3
arms together
15x10x2
upright rows with dumbells
15’sx10
20’sx10x2

knee ups and pikes on bench straight forward
40reps about

r-bike 7 min
elliptical
20 min of intervals(some forward and some backward) and silly movements 🙂

that’s all!! LOL!
-Michelle