Washboard Abs!

Do you want Washboard Abs? Then I have the program for you. The first thing that people notice when you take your shirt off are your abs – so let’s make them great! In this article we will find out what it takes to get a great set of abs. So if you’re ready, let’s dive right in!

Washboard Abs Begin In The Kitchen

You’re never going to get great abs from exercising alone, despite what you may see on the infomercials or read online. In fact, you shouldn’t even think of seeing your abs until you get down to around 8-10% body fat. Washboard Abs start and end with your diet. The fat around your waist only comes off if you’re incorporating cardio and following a proper nutrition and supplement plan. 

I suggest eating several small meals a day to help control hunger. If you only eat 2-3 times a day, you will get hungry faster. By eating consistently throughout the day, you can offset hunger. I also suggest eating a high protein/moderate to low carb/low fat diet. Choose lean protein sources, avoid sugary junky carbs, and choose healthy fats. 

Defining Your Macros Totals

My suggestions for macros totals are as follows: your protein intake should be 1 gram per pound of bodyweight. If you have a lot of fat to lose, I suggest beginning with 1 gram of carbs per pound of bodyweight. I also suggest consuming 50% of the day’s carbs in the hours around your workouts, and this total includes all of your simple carbs. From a calorie perspective, I advise dropping 250 to 500 calories below maintenance per day. Don’t know your maintenance level? You can access calculators online. I also suggest using an app to track your calories and macros so you know where you stand. 

The Washboard Abs Workout – Perform This Routine 3 Days Per Week

I suggest doing this routine at the end of your regular workout. You can also do this routine on its own, but make sure you’re allowing adequate recovery time. 

Kneeling Crunch (Use a Rope Attachment)

Make sure you hold the rope close to and behind your head. Pull down slowly using only your abs until your elbows touch the floor. 

3 sets x 15 reps

Hanging Leg Raises

You can perform this exercise with Ab Straps, the overhead bar, or elbow pads, depending on the machine you use. Also, you can bend your knees, tuck your legs up and in, or you can keep them straight. Regardless, raise your legs as high as you can for maximum contraction. 

3 sets x 15 reps

Twisting Ab Coaster

If your gym has one, you kneel on the pads and pull the pad forward using your ab muscles. You can go out to either side, working your obliques. 

3 sets x 20 reps

Vacuums 

Vacuums work well because they target the transverse abdominis muscle. This muscle works with the rectus abdominis and the obliques to help keep your stomach flat. 

3 sets – 4 vacuums – hold for 15 seconds, rest for 15 seconds. 

Performance Notes

To make the Washboard Abs Routine as intense as possible, I suggest taking no rest between exercises other than the time it takes to change equipment. Limit your rest between sets to 10-15 seconds – and no phone! Leave it in your locker or gym bag! Feel free to sip water, otherwise, keep it going until you finish. This should be roughly a 10 minute routine. Perform your reps using a slow and controlled rep style. Focus on getting quality contractions. Don’t rush through the exercises or perform half reps. On vacuums, remember to suck your abs in as much as possible, hold, and squeeze your abs. 

What About Cardio?

I suggest doing 30 – 40 minutes of the cardio machine (or walking/jogging/running) of your choice 3-4 times a week. You can perform cardio at a separate time of the day, or right after your regular workout. 

What About Supplements?

Of course,  illpumpyouup.com has the supplements you need to help you get those Washboard Abs. I suggest you start off with a good protein powder such as Hi-Tech Precision Protein. This is a very innovative protein because it releases leucine, the most anabolic of any amino acid, in the initial phases of protein synthesis (a direct trigger of muscle growth). 

I also suggest using a good pre-workout, such as GAT Nitraflex Ultra. This is a well-balanced formula with good hydration, energy, focus, pumps, and performance ingredients.

From there, since fat loss is a major goal, I suggest Condemned Labz Arsynist, a very powerful stim-based thermogenic. This potent product is designed to give you long-lasting energy, stimulate thermogenesis, and help slow hunger. 

The Right Approach To Washboard Abs

No doubt you’ve seen the infomercials, the ads, and the online commentaries, and you’ve made up your mind that you want Washboard Abs. First, you have to understand that getting into better shape takes time. Unlike some of the hype, losing enough fat to see those abs does not happen quickly, unless you have hardly any fat to lose.  

Otherwise, you have to decide, for sure, that this is something you really want. Not only that, you have to make a solid commitment to yourself.

Most likely, you already work out, and may be in fairly decent shape. But, if you do not exercise regularly, you must make a conscious choice to start and to stick with it. To do that, you  will need to:

Set Practical Goals

This can be done by not focusing so much on the end result (for example, I’m going to lose 100 lbs) but rather on today’s goal (today I’m going to add 5 minutes to the treadmill).

Plan Your Workouts

Use my Washboard Abs workout and cardio suggestions as a guideline. Set up a weight resistance routine (but to be honest I assume you already have one) to go with your ab and cardio work. Then stick with the program! 

Workout With A Friend (If Possible)

If you can, turn it into a social activity with your best friend, girl friend, or your spouse. That will give you something to look forward to whenever you train, whether it’s in the morning, evening, or even middle of the day on your lunch break.

Summary

If you want those Washboard Abs, follow the tips presented in this article. Remember, consistency and dedication are the keys. There’s nothing holding you back, so let’s go hit the gym and get started!