Who knew you could get a Six Pack by standing around?
I'm going to show you exactly how to do that today.
What's up guys?
Jeff Cavaliere, ATHLEANX.COM
Time to get a Six Pack by having you guys stand around.
Now you had to have known me for too long now to realize that I'll let you just sit
there and do nothing.
We're going to have you stand.
We're going to have you work.
This is a concept that I addressed in our last video here about increasing our strength
by getting rid of our energy leaks.
And most often on every single exercise, one of the biggest energy leaks is through the
core, and that's because a lot of us don't know how to engage our core properly.
I say it all the time, sometimes even guys will leave a comment, what does he mean by
engage?
Well, it's more than just your abs guys.
You'll see the core is obviously a whole group of muscles that go all the way around the
back, up through the front as we see, up underneath the rib cage.
So how do we get those to contract together?
Really simple guys.
There's an exercise that I incorporate into my ab training routine that's just a static
isometric move.
And some people are going to say, Oh!
Isometrics.
That's so 1980's.
No.
That's not.
Really.
There used to be full workout programs based around isometrics.
But there's always a place for them, ok, especially mixed into a workout program that's utilizing
typical concentric and eccentric moves.
So, in isometric what you want to do, grab something really heavy, ok.
What happens is as soon as I grab something heavy, could be a dumbbell, a plate, a kettlebell
in this case.
As soon as I do that, this side of my core, this side of my body, has to contract to prevent
me this thing from dropping me down here.
Ok, so it has to contract hard, right in through here, in order to prevent that lean.
If you lean even a little bit more, you can see a little bit more activation over here.
It's hard for me to speak too because I should be bearing down.
Now we talked about the other day in that video, if you haven't seen it, I should put
a link of it right over here somewhere.
You have to watch this video on how to increase your strength because it really does, it's
not magic, but it really does work right away.
You have to be able to tighten up and tighten down.
So, if I was doing an overhead Shoulder Press, what you'd see underneath here is this.
Everything tight.
Tight through the core, tight through the chest, up over here as I'm pressing.
That's what you should see.
That's what you should feel, because everything else becomes much lighter with those energy
leaks plugged up.
Ok, you're not getting that dissipation.
But me just standing here in a contraction for this long, about a minute, a minute and
a half, really works the core.
Now to give myself a second of a break.
We obviously have to work the other side too.
But how do we make it even more challenging if we do think we have a strong core already?
Well, you pick up the dumbbell again.
And we'll work this side, obviously this side now does the work.
And I lift up a leg.
Ok, so now I have to work even harder right here to hold that.
What do we do?
We've got to muscle up again.
Through the glut, in through the core here, through the chest, the shoulders, the arm
everything should be working together to really fight that.
And most of all keep this side here working.
Want to get a little bit more extreme?
Then you stand on the same side leg.
Because now, all this weight wants to pull me over here.
I have my center of gravity way to the right and all this weight to the left.
That becomes even more challenging.
And again I just hold.
Right there guys, an isometric, from standing around.
Could be between sets, ok.
Grab a plate.
Could be even just conscientiously between your sets when you're carrying your dumbbells
from one location to the next.
Work on tightening up your core.
You'll be amazed at what it can do to help carve in that Six Pack, provided you've got
your diet in place.
You're following your nutrition plan, making sure that you're eating well, right?
I don't care how good a Six Pack you have underneath, or how strong it is, you ain't
going to see it if all you're doing is eating crap.
So, that being said guys, you've got to start doing more in your workouts.
Don't rest in between workouts, we covered this too.
Your workouts should be fast and intense.
Take up your rest time by working.
Do something like that.
Ok, it's not related to the chest you're working, or your shoulders or your biceps.
You can work your core indirectly in between those periods as well.
The complete ATHLEANX Program guys, here's what we do.
As a matter of fact, we stress eating, and eating well, but in a way that's very realistic.
We say it's the meal plan for guys.
Because guys don't necessarily know how to cook that much.
They don't necessarily have all the time in the world to prepare.
We make it dead simple easy and make it easy for you guys to start to rip off that fat
so you can look great underneath, and incorporate techniques like this to tie it all together.
If you haven't guys, you can grab that program at ATHLEANX.COM.
In the meantime, try this just one and see how it feels.
And make sure and leave me a thumbs up when it starts to burn.
I'll see you guys back here in a few days.
We'll try to do something Thanksgiving ready to get you guys ready for the big day.