I had just done an extreme nutrition program called the Velocity diet.
It required me to drink nothing but 5 shakes a day for 30 days while working out intensely for 5 days a week.
I had dropped around 22’ish pounds (only to gain it back) and, after the diet, my body seemed to hold onto every morsel of food I put into my body.
This sucked x 2.
The old belief in the fitness world was that you diet down to a low body fat percentage and you’ll see your abs.
After dropping the weight I was disappointed.
Nothing was there other than my ribs and some skin.
I was dejected … but still determined.
Fast forward 3 years.
By now I’ve built a pretty successful gym business. I’ve used the mistakes I’ve learned from the past to help my female clients get into their best shape.
But getting a lean and toned core still alluded me.
It wasn’t until one day, I was doing a workout at my gym, that I stumbled upon something that would change the way I’d train my core forever…
It was something so simple yet super powerful.
It helped me finally get the abs I wanted and I’ve used it successfully with my clients.
Where do I start?
First of all, you gotta know that if you want your core to look amazing in a bathing suit it has to be STRONG.
Strength is what builds lean muscle and what gives you those lines in the stomach.
You know that already so I’m moving on…
Next, you gotta do the *right* exercises to do for a strong core.
This means getting away from crunches, sit ups and other ineffective core training exercises and…
Doing more effective core exercises like planks, pallof presses, rack carries, hanging leg raises etc..
Now here’s the interesting part…
We must understand is that your core is used as the secondary muscle in every lift you perform.
Whether you’re squatting, deadlifting, pushing up, pulling down … you are using your core (you should be at least).
There should also be PROGRESSION in your core training.
It’s not about just doing the exercises for the sake of doing it.
It’s about challenging your core muscles to gradually perform with more intensity and making them progress up the chain of strength.
We do this by strategically programming our sets, reps, and exercises.
The EVIL Discovery…
I’m not a masochistic man by any means.
When I train my clients I want them workout effectively but also to workout hard as ****.
So, to increase intensity, I started having my clients finish their workouts with core exercises.
I would use a variety of strength based core exercises and strategize their sets and reps in a way to make them progress.
I did this in the beginning because it was fun seeing them suffer … err … I mean sweat through these core finishers.
But after doing them on myself and my clients for a few weeks I made a crazy discovery…
Your core responds better to “finisher” type workouts than any other type of workout stimulation.
You see, your core is already being “warmed up and activated” with the primary exercises you do in your workouts.
You want to focus on the primary exercises as they give you the best bang-for-buck for your body.
It’s what’s called Cumulative Fatigue and it’s where strength and muscle development occur.
… When you do your core exercises AFTER your workout you have progressively fatigued them before even doing anything.
That’s where the magic happens.
A better activation occurs when you do core exercises after your workouts.
Also… your muscles are automatically fatigued before doing your core training.
This effect makes your core hyper-responsive to the exercises your doing.
And after doing this my results and my clients core results skyrocketed.
… And overall it made for a more intense core training workout.
There’s no reason at all why you can’t see the same results in your own workouts, so as long as you understand the principles I discussed in this, and the strategic methodologies I teach in my upcoming Strong Core Finisher Program.