tip of the
up guys? Adrian here from 180Degree Fitness Today's
going to be a little bit of a rant. But
you know what comes with a rant ... the
the Truth about getting Abs is always going to reside
around your nutrition.
I'm going to simplify a 5 step plan for you on how to
get your Abs to start showing, regardless of what you
look like now. Because I can tell you this, when I started
this very same 5 step plan that
I'm going to share with you here today, I didn't have
I had nothing of what you might see in some of my posts
and pics online today.
I do know this works, because
I did use this myself and I know that the simplicity behind
this is the key.
step one. Are you ready for it? Cut
The Crap!! And
I mean this two different ways... Number
one, start being honest with yourself about the foods
you know you shouldn't be eating. If
you have this idea about wanting to chase a 6 Pack, which
we will put up here as the end goal.
know that it's not something that everybody has. It
requires effort, it requires dedication. And
there are things along the way that you're going to have
to sacrifice. And
for you to pretend that you don't know what the Crap is
in your diet
that you need to cut out, well, that's just lying to yourself.
I know that it's probably not the answer you WANT to hear
but it's the
answer that you NEED to hear. And
that is, you need to start right away by cutting the Crap
out of your diet.
I can tell you first and foremost, speaking from experience,
was the absolute worst eater on the planet. I
used to have fast food all the time, every dinner, pretty
used to run to Tim Hortons for breakfast (heck
I even made a video on the "real fruit smoothie"
they sell back
in August 2011.
for lunch and bring bring Muffins, doughnuts, and
those "healthy" looking sandwiches they sell
back to work with me thinking I was eating healthy.
and lets not forget those homemade cookies found at the
Metro!!! I'm plugging a lot of brands here but unfortunately
I don't support them anymore because I don't eat any of
their crap. I got rid of it. Cut the coffee five years
ago, cut the subsequent runs to Timmies for breakfast,
95% of the subs and all that bread outta my diet.
the milk, the cereals, the processed foods,
even cut back on popcorn at Silver City and I am still
on cutting down on the chicken wings (damn that's a hard
if you want that 6-pack, you have to do that right now,
it's excess alcohol, you've got to make sure,
you have to question whether it's excess, it's probably
want to make sure that you get those things out of your
diet as soon as you possibly can. Because
you're only fooling yourself and lying to yourself
the longer you keep them in there thinking
that you're going to be able to keep them
in your diet long term,
saying long term and still be able to have the 6-pack
that you want or better yet MUST have.
so now that the Crap is out of your diet, the
second phase is one that actually might shock you. Because
it's counterintuitive to what a lot of the keyboard scientists
will tell you out there on the internet and YouTube.
that is you actually should be eating more often. You
see if you Eat More Often there's three things will happen
that actually allow you to start seeing that 6-pack a
one it's a habitual thing, it's habit forming. It's
to look at nutrition as fuel instead of looking at nutrition
as a reward for being a good boy when you were a kid.'
you did something good, mommy gave you a chocolate sundae.
Well that's NOT going to happen here anymore gang. You've
got to start looking at food as the fuel to get you through
the day at your peak performance. Like an athlete would
view their food. If
we can get to that point, we're one third of the way.
next thing that happens is, we want to stabilize our blood
eating more frequently. Now
forget about the implications of whether we eat our 25-42
grams of protein in the morning or we divide it in 21
grams at breakfast and
21 grams at lunch, and stuff, about how anabolic or not
what, it's probably not going to matter all that much
at all. There's
studies that show that.I'm
not talking about that, I'm talking about the implications
on blood sugar stability and
how that makes you feel, and feel more energetic throughout
the entire day by having a steady blood sugar as opposed
to succumbing to the peaks and the valleys.
third thing that happens when we eat more often is we
actually then are more able to control our portion sizes.
if you're supposed to eat every two and a half to three
winds up happening is you might not be hungry enough to
crave or indulge in something you might not necessarily
want to later in the day, because
you've controlled your hunger throughout the day.
it's for all the reasons that you are never are told about.
for all the reasons that aren't in the scientific journals
it's for the reasons that we actually get it to work when
we do it long term.
now we're going to move on to Phase 3. You Cut the Crap
out, you're Eating More Often, and now it's the one that
kind of trips people up the most because they don't know
they're doing it.
got to go back and take a second pass through that diet
eating less of the less obvious stuff that's not so good
for you and
replace it with more of the stuff that you know is good
I'll bring you back to my experience, when I was eating
and trying to
transition myself to eating better, away from all that
junk food that I was eating.
is going back a few years now, circa 2001-2007,
I started to eat instant oatmeal more often - I first
started to eat chicken more often.
I started eating white rice with all my meals because
I was reading that these were the things that I should
be eating. I
started drinking juice because I knew it was healthier
than maybe some of the soda and energy drinks I was drinking
in the morning when running that cutlery (CUTCO) business
in Halifax and Toronto. (yeah I cut a lot of pennies in
my day ;)
digress, yet that is improvement but it's not where
you need to be if you truly want to get your 6 Pack to
show and to show throughout the year, 365 days a year.
what I needed to do was to start looking at those choices
again, and question how could I make them better. And
in terms of chicken, yeah I was eating chicken but I was
still eating chicken fingers and chicken mcnuggets and
all kinds of fried chicken.
because you're eating chicken doesn't necessarily mean
that you're eating the RIGHT kind of chicken either.
I have all my meats delivered and very rarely eat anything
but certified organic, grass fed, or wild caught fish.
I educated myself that there are better ways and healthier
ways to eat chicken and prepare it which is what I started
to do, and I started to immediately see differences in
gains by doing so, so I was encouraged by it.
next thing I did again, with oatmeal, I started to change
the way I prepared my
oatmeal. It was easy enough to make the change. And
then use the Quaker Oats that came out of the packs and
think I'm doing a good thing, but I still felt like it
was candy at the same time.
I'm eating all that extra sugar, all that extra salt that's
those little prepared packets along with the additives
until I made the change to
go to Steel Cut Slow Cooked Oats. Those
are much healthier for you.
now I'm moving more toward ONLY eating oatmeal when my
training for the day dictates (that might be a 6th step)
again, when I made that switch, I could see the immediate
in gains in my physique as I was making them. So
I was encouraged to continue to do them and it wasn't
loved what I was eating.It
wasn't like I went from eating something I liked to something
I didn't, I'd
already made that change. And
I was now used to it and making more improvements along
thing with juice. Guys
at some point trust me, at some point, get rid of your
sippy cup, stop drinking juice and
start drinking more water.
you're a kid, it's ok (well actually it isn't but I'm
not going there). When
you get to be an adult, I don't think juice is the best
thing in the world for you, actually it's flat out horrible
for you. And
it's not even because it tends to be loaded with sugar.
happens here guys is we tend to drink things in place
of what we know we should be drinking more of, and that's
water. And there's no way to replace the water that you
need in your diet. specially if you're trying to develop
a complete physique.
muscles thrive on water and everything you drink in place
of that is not a substitution for it. It's
something exactly that, drinking in place. So
get rid of the juice, start making more improvements and
refinements on that second go-through in your diet and
I promise you, you'll
start to see a lot more improvements, this is actually
where you'll see the most.
this is where people tend to need the most help because
may not realize some of the things that they're still
aren't so great for them.
you're at this stage you might want to consider something
we have starting this
fall called our Game Changer Program (advanced nutrition
and accountability: http://www.180fitness.ca/gamechanger)
on to PHASE 4
so you Cut out the Crap, you're Eating More Often, you
took a second pass through that diet to get rid of the
less obvious things that
are causing a problem, and now you're going to do something
that's probably again, going to blow your mind a little
bit, and that is you're going to start eating More
Of the Good Foods.
you don't want to be confusing yourself here guys with
your pursuit of Abs
of just getting Abs. Because
you see even Christian Bale on the Machinist here
had Abs but it doesn't mean that
he looked good.
you want to look good and build muscle at the same time,
you're going to have to support
that new muscle growth along the way.
the goal here is not just to get Abs but to get Abs along
with building lean muscle. In
order to do that, you're going to have to eat. But
we want to make sure that, there's a sequence we're following
you have to had already gotten out those bad foods from
have to have already abandoned those cheat days and those
childlike needs for rewards of hot fudge sundaes because
you show up at work on time. You've
already gotten rid of that. You've
gone through the second pass-through and made sure you've
gotten rid of those ones that are a little bit more deceptively
ability to get your Abs.
now if you're locked in on the foods you're eating and
you're really doing a good job on selecting the proper
nutrition to fuel your body, well
now you want to feed your body and especially if you're
training hard, you
want to feed your body more. Because
that's the only way you're going to support your new muscle
growth. Personally, I like to double up on my green veggies
and protein (usually 2 cups at every meal).
of the big things that happens a lot of times, when you
start making these kinds of radical changes to your eating
that you'll start getting in a lot fewer calories than
you're used to because the foods you swapped out were
either loaded in fat or loaded
in sugar or loaded in lots of extra calories, so
now you'll find yourself to be very very hyper caloric,
enough to get Abs but not
enough to support that new muscle growth.
you want to make sure that you are supporting it
by eating more of a lot of the good foods that now
exist in your diet.
that brings us to our fifth and final phase here, which
is to Supplement for Consistency.
Note that If all the other 4 phases are not being applied
consistently then supplementation will just end up costing
you a lot of wasted money.
clients at 180 say it to me all the time, that
consistency here is the key to getting and staying fit.
just for a few days but to looking good for a lifetime.
work to stand in front of you here, 365 days a year now
for the last 9 years and not just look good but look better
time I step out.
At least that's the goal I have in mind. And
what I do is I practice what I preach. And
by doing so, I utilize supplementation as a key
part of me staying consistent with my meals. Because
I know that we have to have a high focus on the quality
of my nutrition.
we just built up to, to this fifth and final phase, but
nutrition can sometimes be difficult to stay consistent
know the challenges. I myself know the challenges. I
travel a lot with mastermind groups & conferences,
may not be within access to all the proper nutrition that
I need at any given notice. But
if I have my supplements available, I
know that I can get what my body needs right then
and there, in a very convenient, travel friendly way.
I do that.
it doesn't have to be where you're running around on the
just something that you can take with you that you know
you're delivering the proper nutrients, you're getting
protein to your muscles, you have everything your body
needs and you're getting it in a way that's very very,
like I said, convenient and easy to do and easy to
least less stress than to have to focus on getting all
throughout the day.
also have the added benefit of supplementation providing
with the ability to take our bodies to the next level
by delivering things
like Creatine, High Quality Protein, BCAA's and your essential
vitamins and minerals.
can be very difficult to get all your essential vitamins
through food alone. Those
that argue that you can get it from a steak, that's
steak every single day.
you think that you're going to eat steak every single
of all you might not have the budget for steak every single
your heart may not like the fact that you're going to
every single day.
you want to do is get the benefits of Creatine without
having to have steak every single day. And
the only way you're going to be able to do that is by
in the proper supplementation.
there's two big reasons why you want to do it. But
remember, if you're sitting there at 30-40% body fat,
about the supplements at this point.
won't matter, at this point. It's
like throwing a deck chair off the Titanic. If
you want to make a difference, do the things you
know you need to do now.
with step one, get rid of that Crap. That's
the biggest thing. You know what it is. If
you don't know what it is, I'd be shocked. You
really probably know what you need to start
just that we feel like the need that we have to continue
to reward ourselves with the
things that make us happy. And
a lot of times food makes us happy. But
there's a lot of other ways to be happy too guys.
in the mirror and loving what you see and liking what
is looking back at you, that can make you happy too, I
promise you. And
feeling energetic and being able to go out
with your significant other and feel good standing next
being able to take your kids out and not feel like the
has no energy to be able to do something with them, that
can make you feel great too. And
it can be far more rewarding than that piece of chocolate
whatever it is that's tempting you at the moment.
start getting yourself in line here, follow this 5 simple
step plan please. If
you do one thing for me, don't
get deterred by the simplicity of this plan. Don't
say, "Oh, I couldn't wait for him to finally give
me the macros that
I needed to get my Abs in proper shape."
the macros. Honestly,
if I have to hear that one more time, I'm going to puke.
Macros are NOT solving your problems here. You
know what you're problems are. You've
identified what they are and you've got to start
implementing the solution.
I'm not trying to be a tough ass here. I'm
trying to be the real, the real help that you
one guy that will come up
here and will tell you that this is what you truly need
not as hard as it seems but you have to have the dedication,
the discipline and the desire to start making that change,
hope you found this helpful, again, this is a real plan
and this will really work and
I know it really works because I really did it myself,
been doing it with my clients for going on 9 years now
with 180Degree Fitness. And
it may take some time but changes, minor as they may be,
time lead to consistency, that lead to your ability to
look good and stay fit all
year round. Remember Progress not Perfection.
you guys are looking for help along the way with a meal
program that will provide you with accountability, motivation,
community, education and FUN then make sure you make your
way to 180Fitness.
still can get you on board for our 28 Day Bikini Body
check out our GAME-CHANGER program starting
this fall. We
lay it all out for you, meal by meal. And
if you're looking for supplementation, if you're @ that
help you remain consistent by delivering proper nutrition
you every single day, day in and day out, then
be sure to take me aside sometime @ 180 and
I'll go over the specifics with you.
be back again in just a few days. I
hope you enjoyed the info and again sorry for the rant,
I got a little bit off topic here & there but
I think it's really really really important.
friend and coach
to Front Page