I stumbled upon this program a few months ago, which is definitely worth mentioning. It is an entire program centered on losing body fat and being able to see your abs. There is a fella by the name of John, who was obsessed with trying to get a firm, flat stomach. So in his late thirties, he tracks down a world renowned fitness trainer, Mike Geary, and develops a program dedicated to sculpting your body, so you can see your abs and training your mind to adopt a healthy lifestyle. After reading Michael D. Geary’s 117 page book, I had a few aha moments and gained some valuable insights as to what I was doing wrong and some key pointers on how to improve my training, especially when it comes to losing body fat and working on those abs.
One of the really cool insights I gained from reading Mike Geary’s book was regarding your relative leanness, or body fat % and that most people who workout already have a reasonably developed set of abdominals, what they really need to focus on is reducing their body fat, if they want to see their abs. For men that body fat percentage needs to be bellow 10-11% and for woman, the body fat percentage needs to be bellow 16-19% body fat to really bring out their abs.
In the book, Mike recommends training your abs hard for ~ 5-10 min at the end of your workouts 2-3 day’s/ week. Mike lists the 7 ab exercises to avoid doing and the 14 ab exercises to focus on. He even includes 8 structured ab training programs on page 33-35, which are awesome!
The Program is geared towards doing full-body workouts to get lean. As studies have shown that intense weight training workouts stressing large muscle groups of the body result in an increased Resting Metabolic Rate (RMR) for up to 1-2 days following the workout (potentially even greater than 48 hours), whereas a steady pace cardio workout only elevates your RMR for 1-2 hours following your workout. If you’re working out 3-4 times per week utilizing the full-body training style, you’re essentially increasing your RMR 24/7.
Mike also recommends, variable intensity physical training compared to steady state endurance training, for many reasons, a few of them being: improved cardiovascular health, improved immune function, reduced risk for joint wear and tear, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors.