Mazoezi Blog

abs goals

Rock Hard Abs Are Goals, So How Do I Achieve Them?

The abs (or abdominals) are probably the one body part that everyone wants to improve on – and no wonder, a great stomach is such an attractive body part that showcases health, great life choices and allows you to look fabulous in a crop.

But for most, the abs are a seriously difficult body part to showcase, largely because you need to have an extremely low body fat percentage for that ‘ripped look’ (typically between 15 to 18 percent BF in women, and under 10 percent body fat in men)

But even if a six pack is not necessarily your ultimate goal, there are a few ways you can make the journey towards a flatter stomach that much quicker. It will take a lot of dedication and willpower, but it’s not unattainable. 

Get your nutrition in check.

And by this, really analyse why you eat, how you eat and when you eat. Food should be your fuel for activity, as well as a pleasurable activity – not a mindless pastime.

Focus on whole foods that fill you up including carbs, and restrict your intake of refined or processed foods – these typically contain way too much sugar and are just not nutritionally worth it. A diet shouldn’t be something that is too difficult for you to stick to, otherwise it becomes easy to relapse.

Eat enough protein – protein will help you build lean muscle, even as you burn body fat – just chose great sources of both animal as well as non animal protein towards this cause. And don’t stay away from good fats – these are absolutely essential for bodily function. Choose avocado, coconut derivatives such as coconut oil or milk and nuts and seeds. A well balanced diet keeps you in an optimal state for burning fat faster!

Do a lot of heavy compound weightlifting.

The heavy weights at the gym should be your best friend. Get low with squats and lunges, attack your deadlifts and get under the bench press. Work with a trainer to build on your progress – and remember that lifting heavy means lifting heavy for you. Lifting heavy means challenging your own body; it’s not a competition. Every time your muscles are challenged, more energy is used in repairing them. Which means more fat is burned. It also means that more continues to be burned at rest. And that’s a win win for the fight against your belly fat.

Stop doing thousands of crunches every day.

Not only is this detrimental to any kind of muscle building plan (muscle grows at rest, not at work) but you are also wasting your time. Yes, crunches and sit-ups in all of their many forms can help you to functionally improve your core; however it’s the big compound workouts that have the biggest impact on your central nervous system and ultimately the greatest effect on the amount of fat you burn.

Be smart with your cardio.

Yes, cardio can burn hundreds of calories, but it takes a lot of time, can get super dull unless you a natural endurance athlete, and can also deplete the very muscle you are trying to build. Instead, choose intense, high impact cardio that allows you to train for a much shorter time, but offers you the biggest bang for your buck. Incorporate strength training in a circuit or superset for improved fat burning potential, or attack High Intensity Interval Training (HIIT) for a successful training session. These can take 15 or 20 minutes, but can work every muscle in your body for a super high calorie burn.

 

Remember, it’s lowering your body fat percentage that will allow your tummy to get trim. Focus on getting your nutrition on point, and working long term to shed body fat and showcase the newer, leaner you.

5 Reasons to Start Sippin on Cucumber Lemon Water

5 Reasons to Start Sippin on Cucumber Lemon Water

Cucumbers aren't just for salads anymore, and lemons aren't just for lemonade. This power combo has many benefits including hydration, weight loss, lowering blood pressure, as well as keeping bones, skin, and muscles healthy.   Hydration Most people need to drink about 6-8 glasses of water per day. Why is water good for us?  Blood is 83% water,...
Skipping rope

4 Exercises Everyone Should Do

There are some exercises that I believe are super beneficial to every body. These exercises help strengthen our core: abdominal wall, back and hips.

REVERSE LUNGE

Lunges — the popular muscle-strengthening exercise that strengthens and tones your thighs and buttocks.
Steps:
  1. Stand upright, with your hands at your hips.
  2. Take a large step backward with your left foot.
  3. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted.
  4. Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep.
  5. Alternate legs, and step back with right leg.

KETTLE BELL SWING

The kettlebell swing is one of your best gym weapons for high-intensity intervals as a “finisher” at the end of a weights workout to improve cardiovascular fitness and torch fat. This move also encourages you to keep your shoulders in a healthier position rather than slump forward at a desk. Overall you’ll gain muscle endurance, solid glutes, more flexible hips and – if you work at it – a core of steel.
Steps:
  1. Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart.
  2. Bending slightly at the knees but hingeing mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum.
  3. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height.
Let the bell return back between your legs and repeat the move.

SHOULDER PRESS

The dumbbell/kettlebell shoulder press exercise targets your shoulders, placing some emphasis on your triceps and upper back. Use caution if you have lower-back, neck, or elbow problems.

Set-Up: Begin in a half kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position. Depending on the individual, the width of the front foot can be adjusted for balance. The narrower the foot is in relation to the knee, the greater the challenge. The front foot should feel as light as possible, enough to be able to pick it up and put it down. Throughout the exercises concentrate on staying as tall as possible creating a straight line from the ear, shoulder, hip, and down knee for proper posture alignment.

Action: Sniff air into the abdomen and immediately press the dumbbell overhead with an active exhale extending the elbow until the arm is straight but not locked.

Return: Sniff air in again and pull down with the lat as the elbow flexes and lower the weight to the racked position. If at any time posture and quality in the movement is compromised, reset and begin the movement again.

Repeat for the desired repetitions on the other side.

 

SQUAT THRUST

This movement incorporates aerobic training and strength training into one sequence, working your cardiovascular system, legs and upper body.

Steps:

  1. Stand with feet shoulder-width apart, arms by your sides.
  2. Bend your knees and reach forward to place your hands on the floor.
  3. Kick your legs back into a plank position.
  4. Immediately jump your legs forward back to start and stand back up.

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