Spring has arrived, bringing with it the promise of warm weather to come.
You know what happens when the weather warms up?
People put on bathing suits.
Are you ready to bare it all on the beach? If not, no worries, there is still time. Follow these 12 steps to get your abs beach ready:
Step One: Do Some Burpees. Can burpees really help flatten your abs? You bet. Incorporate a few minutes of burpees into your workouts to burn extra calories and tighten your core.
Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.
Step Two: Reduce Sodium. Did you know that salt causes water retention? Puffy skin is not going to make your abs look great in a bathing suit!
Take the time to pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker. Your six pack will thank you.
Step Three: Pick Up A Medicine Ball. Challenging the muscles of your core with resistance is a proven way to create a tighter midsection. The medicine ball is a wonderful tool to provide such resistance.
Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.
Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great on the beach? It’s actually quite simple.
High fiber foods are nutrient dense and low in calories. This means that you’ll feel full from fewer calories, encouraging weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots. Check out the high-fiber recipe for pasta salad below.
Step Five: Crank Out Some V-Sits. One of the most problematic areas for women, when it comes to baring it all in a bathing suit, are the sides of your waist, or obliques. This is partly because the sides of your abs are not challenged with traditional crunches and sit-ups.
Enter the oblique V-Sits. Target that problematic, muffin-top area with this effective move. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-great-abs-quickly plan. It is really important that you are nourishing your body with quality, lean protein in order to develop that six-pack.
Lean protein helps support muscle growth while controlling blood sugar – all important factors when it come to washboard abs. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.
Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required.
Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.
Step Eight: Stop Eating Sugar. If you only did this step, and skipped all the rest, your abs would look significantly flatter by summer. I can’t emphasize enough how quickly sugar will cover your hard earned stomach muscles with a soft layer of fat.
Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.
Step Nine: Do Some Mountain Climbers. Here’s an exercise that is intensely cardiovascular while also working your core. Add these to your routine to really whittle down your waistline.
Here’s how to do a Mountain Climber: 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will encourage fat storage, so put down the breadbasket as you prepare for beach season.
Grains are full of insulin-spiking carbohydrates – the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.
Step Eleven: Do Some Sprints. High intensity bursts of cardio are a proven way to burn away layers of fat, so incorporate sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints.
Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.
Step Twelve: Start A Professional Fitness Program. You wouldn’t try to file corporate tax returns without the assistance of your CPA, so why would you attempt to transform your body without the help of a professional? We’re here to get you into your ideal, fit body in the shortest amount of time possible. It’s what we do, and we’re good at it.
Contact us about our tummy flattening programs that will get you those washboard abs that you’re wishing for. Click the button below to get a spot for a 30 day no obligation Free trial or email us for more info at firstname.lastname@example.org.
K2 is sponsoring a contest for you to win Free tickets to go see the UFC Ottawa Fight Night LIVE on June 18th at TD place! Nothing to buy – just enter your name for a chance to win.
To enter the contest simply CLICK HERE!!
K2/Machado BJJ competitor Anthony Antinarella is now a PHD Nutrition sponsored athlete! Congratulations and well deserved. Anthony is of course also a K2 sponsored athlete and we look forward to continuing to support the sport of Brazilian Jiu-Jitsu and helping young athlete pursue their dreams!
K2 Martial Arts is the September cover feature of MA Success, the martial arts industry largest international publication! You can download the full article HERE.
K2 Martial Arts is teaming up with the Ottawa’s Redblacks for some co-promotional events again this season! Join us for the season opener vs the BC Lions on July 4th! [highlight] All K2 locations have discounted tickets for members and friends!! [/highlight] We will also be putting on a demonstration for the half time show and with this being the season opener attendance should top out our last outing and become the largest audience for a martial arts demo in Ottawa history! Join us and 24,000 of your friends at the brand new TD place July 4th. If you haven’t been to landsdowne since the complete overhaul it is now one of the hottest spots in the city. Get you discounted tickets now at all K2 locations!
The Tyron Woodley seminars were another action packed sold out event at K2! Not only is he one of the most physically talented UFC fighters but he is also an extremely talented instructor and it was an invaluable experience.
We look forward to his next visit as well as many more incredible instructors making their way to K2 in 2015!
As 2014 is wrapping up I thought I should share an update on the last couple months which have been an absolute whirlwind.
First I want to say welcome to the hundreds of new students that have joined K2 in the last few weeks – you are in for some exciting times in 2015!
I have been busy flying back and forth between east and west coasts learning, sharing and working on many exciting new developments for the K2 schools.
Renshi Alain is bouncing between Louisiana and Thailand as the filming of his big Hollywood role has just begun.
As I am writing this renshi Scott is still on his China tour where we have just contracted factories to produce some custom gear and apparel for K2.
Renshi Chris just returned from coaching a California competition series where Delphie won several tournaments including the BJJ World Championships at purple belt. (All of this is just the last few weeks…)
In 2014 we grew to 4 full time academies and a half dozen part time affiliate programs. There are nearly 50 K2 classes running every single day in the Ottawa area!
This weekend will be the largest black belt test we have ever had in our 15 year history with 20+ candidates and we are closing out 2014 with 2 amazing celebrity seminars – UFC star Tyron Woolley on November 29th, and BJJ grandmaster Carlos Machado on December 6th.
All of this to say – thank you. Thank you for your support and thank you for your patience with some inevitable growing pains. We appreciate all of the K2 students (including NX of course) and all of the K2 families and friends and we are very proud of all of your accomplishments.
2014 was by far the most successful year we have ever had by every possible measurement. The great news is that 2015 is on track to be our most exciting year yet.
More growth and opportunities, new killer programs, new events, several huge name celebrities already booked, an incredible new sponsorship program for athletes, a point system for students to earn wild rewards, a huge list of outrageous prizes including several full vacation packages, and so much more.
In fact our list of announcements is getting so big for the new year that we are actually putting together a release schedule to not overwhelm everyone.
There has never been a better time to be part of K2 and we can’t wait to show you what’s next.
We wanted to close 2014 with a bang and we are putting on an amazing 2 part training event with UFC Superstar Tyron Woodley, and BJJ Master Carlos Machado.
Tyron will start things off with an explosive and dynamic striking session followed by a powerful takedown workshop. In part 2 we move to the ground with Carlos where he will show how to dominate and control an opponent on the ground and cut through their guard AFTER you have gotten the takedown. To wrap up Carlos will show a string of “invisible” submissions to surprise and finish your opponent.
This event will absolutely be sold out. Reserve quickly if you want a spot.
K2 and NX Martial Arts are teaming up with the Ottawa’s Redblacks for some co-promotional events!
For starters we have arranged with the Redblacks for all our locations to be able to provide discounted tickets for members and friends for the Friday October 3rd game against Winnipeg.
[highlight]In addition $5 from each ticket sold at K2 or NX will go to CHEO![/highlight]
We will also be putting on some demonstrations for the half time show – This will be the largest audience for martial arts demos in Ottawa history!
Join us and 24,000 of your friends at TD place October 3rd.