Build Six Pack Abs In Four Weeks – Take Two – Day Fifteen
Monday February 4, 2013
Did my core stretching and calisthenics routine, same twenty-two minutes every day, nothing too strenuous but in only two weeks the results are starting to show.
Not a six-pack yet but the abs are starting to take shape. Not bad for two-weeks.
I did three deltoid super-sets to add some definition to my shoulders, not much sense building six-pack abs and neglecting the rest.
Deltoid Super-Sets
- 10 Lateral Raises; hold a light dumbbell in each hand, arms at your sides, palms facing in, lift the dumbbells away from your sides to just above shoulder height, lower back to start. For a variation, continue lifting the dumbbells to meet over your head, twisting your wrists just above shoulder height so your palms face each other.
- 10 Back Flies; hold a light dumbbell in each hand, bend your knees a little and bend at the waist to face the floor. Lift the dumbbells in a backwards flying motion.
- 10 Front Raises; hold a light dumbbell in each hand, palms facing back. Keeping arms straight lift dumbbells out in front to just above eye level.
It takes between six and seven minutes to do the three super sets, with a minute rest in between.
I started making an effort to eat healthier, one of the things I is make a pot of healthy chicken stew with chicken, brown rice, mixed vegetables and some kind of seasoning for variety.
Chicken Stew
- One boneless, skinless chicken breast, about nine to ten ounces, diced.
- Half-cup of brown rice.
- One pound frozen mixed vegetables.
- Half an onion, chopped.
- Small to medium potato, diced.
In a large sauce pan cover brown rice with three and a half cups to four cups of water, add chicken breast and onion to sauce pan, bring to a boil, reduce heat and simmer twenty minutes. Add frozen vegetables and potato, return to boiling, reduce heat and simmer for thirty more minutes.
Season with you favorite seasonings. I like to keep a variety of seasoning packets on hand, Asian and Mexican mostly.
It makes enough for several small well-balanced servings, I eat about one cup once or twice a day.
- 5:30 am I ate a packet of Banana and Cream Instant Oatmeal and a banana.
- 1:00 pm I ate a cup and a half of chicken stew.
- 5:45 pm I ate about six ounces of baked ham, a cup of scalloped potatoes and a cup of corn.
Put a couple of pounds back on but when building muscle and burning fat it sometimes works that way.
My weight was 179 pounds, six down, nine to go!
Michael Cole
Tomorrow Build Six Pack Abs In Four Weeks – Take Two – Day Sixteen
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