no shortcuts training的八卦，Yahoo名人娛樂都在討論

My secret of six-packs shortcuts = There are no shortcuts to get visible six-packs!

Visible abs are not only made from thousands of sit-ups but thousands & thousands of additional calories expenditure!

You have to do resistance and cardio training to melt those fats and build lean muscle tissue to get those packs pop'ed!

The most important of getting visible abs is to watch what you put into your body, spending most of your time in kitchen cooking your own meal because how often can you eat healthy outside? (especially here in Malaysia)

Eating your own prepared foods may sounds crazy to many. But if it's easy, it's no longer valuable!

So are you still interested of getting six-packs? Read on if yes.

A general diet for getting lean are combinations of Protein, Carbs, and Fats, diet ratio of P40: C40: F20 is a good start of getting rip!

You need Protein from lean poultry and meat to build lean muscle tissue.
Good clean energy to train hard and recover well from complex carbohydrates.
A little consumption of healthy Fats for better fat burning and cardiovascular health.
Plenty of fibers for better food fat burning effect, and drink plenty of water to flush out byproducts of fat burning.

My Food List (even if f you're eating out, try to eat these)
Protein: Chicken Breast, Egg Whites, Fish & Lean Beef

Complex Carbs: Sweet Potatoes, Brown rice, Wholewheat Pasta, Oatmeal

Fats: Olive, Raw Nuts, Avocado

Fibers: Broccoli, Cauliflowers, Lettuce, and etc

Beverage: Plain Green Tea and Plain Water

Training
I do 3-5 times of weight training preferably compound exercises on high intensity (8-12 rep range with 90secs rest in between).
3-5 times a week of Cardio training, it can be high intensity but shorter duration of training or the opposite.

Tips: Cardio training can be boring, we want consistency of work for over time results so I strongly suggest you to do something that you like such as cycling, sprints, body pump/combat, steppers and etc.

Being consistent with all above, I guarantee you will build lean muscles and burn thousands & thousands of calories over the time.

Photographed by Azrul Kevin Abdullah

No Shortcuts. Don't Stop, Push Harder, Keep Going & Never Give Up. 💪

Been a busy day for me.
Kids Modeling training in the morning & Amber Chia Academy supermodels search in the afternoon! 😉😉

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This is the beginning of your modeling career! Keep it up!❤️❤️

There are no shortcuts 💪🏻 Train hard, work smart, stay consistent and have patience 🤓 #neverstopimproving
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Activewear by "Fit & Feminine". Shop my cute activewear here: http://fitnfeminine.com Please READ this description box for more info. Quick High Intensity Fat Burning AB Workout for Flatter Tummy! Only 4 minutes, 4 exercises, 20 seconds of workout with 10 seconds rest interval. No equipment needed. It is short but intense. Don’t forget to warm before exercising. Here are the workouts:

1) Mountain Climber
2) Twisting Knee Tucks
3) Plank Jacks
4) Froggie

For best results, do this workout 2 - 3 times weekly on alternate days. Combine these exercises with your total body workout routine. If you stay consistent and eat a well balanced diet, in 4 - 6 weeks time, you will see and feel the difference! =)

Common Questions:
1) How often should I do this workout?
Absolute beginners, aim for 1 set. As you progress, increase to 2 - 3 sets. For best result, do this workout 2-3 times weekly on alternate days.

2) Should I only do this workout?
For best result, combine it with consistent total body workouts (3-4 times weekly) and have a healthy, clean, balanced diet (that's a huge part to getting a flat belly). You can refer to my other workout videos for an effective total body workouts. If you are a beginner, try my "Beginner Fat Burning" workout video with this. =)
Click here: http://youtu.be/C8LxBcVjJK4

3) When will I start to see the difference (or get a flat belly)?
For this workout and any other workouts in general, you should feel and see the difference in 4-6 weeks. This varies individually depending on how much body fat you have to lose. The safe and sustainable weight loss ratio is 1-2lbs per week. Again, combine this workout with total body workouts to burn off the excess fat.

4) Can I do this workout more frequently for quicker results?
Doing this workout more frequently doesn't equal quicker result, it's a combination of total body workouts to burn the excess fat off and a good clean diet. Allowing your muscles to rest and recover is as important too - hence do it on alternate days.

5) I feel the strain on my lower back instead of abs and my lower back is arching. Am I doing it wrong?
If you are new to this workout, It's comment to arch our back because our abs muscles are not as strong yet. Slow down the pace and focus on getting the right technique initially. So only bring your legs down as low as you can without arching your back. It's alright if it's only half way through because it's more important that we don't feel the strain on our lower back, and focus on working the ab muscles. You can also support your lower back by placing your hand directly under your lower back. As your abs get stronger, you will find that you will be able to bring your legs down even further.

6) I want to get a flat belly in 1 week or 2 weeks. What can I do?
It's important to set yourself a realistic goal. We do not put on weight / belly fat overnight, hence it will take time for us to lose the weight too. The sooner you stop looking for shortcuts, instead trust yourself and your hard work, the sooner you will see results. Start by cleaning up your food, so no junks, fried food, soda drink and reduce the amount you eat. If you consume less than your body burns, that's when you lose weight. And of course combine it with total body workouts 5-6 days a week for quick and best result.

Check out my Fitness & Meal Plans here to help kickstart your weight loss journey: https://www.youtube.com/playlist?list=PLyP8pbBMxcsgTp_bjdqt-0Z7gmigAFysf
Success stories come with lots of dedication and hard work.

If you are looking for a more challenging Ab Workout and to burn belly fat, try my "4-week Ab Challenge" video. Many have seen positive results from it including myself. Here's the link to the video:
http://www.youtube.com/watch?v=njWEExj6TjM

More abs workout here: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Practice makes prefect. Fitness is for life. Let's just not get obsessed over having a flat belly but to look at fitness as a way of living. Exercising gives you a healthy body, clear & balance mind, and it makes you happy and energised. Remember to love your body before you can make any changes to it. All the best! =)

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Lots of Love xx

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Common mistakes when training the Abs in the gym

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Music: Own Little World Remixed by Blue Stahli Instrumental
Artist: Celldweller

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#TrainWithJordan #JYtraining #IronMastery

DISCLAIMER:

Training Abs in a correct way will isolate your ab muscles and keep you safe from unwanted injuries. However, training abs alone may not give you the six pack abs you wanted. To make it happen in the fastest healthiest way, you need to combine with other form of activity such as Weight/Body Weight Training, Cardio, and increase your Non-Exercise-Activity level and ultimately, eat right (caloric deficit).

The exercises and workouts provided in this video are for educational purpose only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.

The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.