Getting NFL Abs

If you are training for aesthetics, then there is probably a professional athlete out there that has the physique that you want to emulate. Personally I feel that NFL wide receivers and a few running backs look the best physically out of all professional athletes.

Now, do you think this is a coincidence?

If you examine the way football players train, you will realize why their physique is so impressive and why they have such low body fat. When I took on the mindset of training like an NFL athlete, I began getting incredible results and revolutionized the way I train. I won't say that I have some Reggie Bush abs, but they are damn nice and it's even better when you've had to work your ass of to get them. With plenty of hard work and the secret behind burning body fat I got the physique I always dreamed of.

The motivation of a NFL player in the weight room is to build strength and become more of a savage. Now they definitely don't do this by jumping on some machines, doing a few bicep curls and calling it good. They lift to build strength and maintain it which requires heavy compound lifts, all of them. If you neglect any of the classic compound lifts in your routine you are robbing yourself of those abs you want.

Compound lifts build power and explosion but also will increase your testosterone production naturally. More Testosterone equals better abs, trust me on this one. Did you know that doing squats will naturally boost your T-levels? Well if you didn't than now you should learn to love them.

The following exercises need to be the meat and potatoes of your time in the weight room. Depending on whether or not you want to put on size you will want to vary your rep range. To build size go start with 8-10 reps for warm up and 4-6 max for your main sets. If you just want to maintain your size, warm up with 12-15 reps and stay in the 8-10 rep range for the rest of your workout. The key is to lift like an absolute beast, don't hole anything back

Bench Press/Incline Bench Press

Military Press

SQUATS!!

Barbell Row

Power Cleans

Leg Press

Pull Ups

Dips

Compound exercises give the biggest bang for you buck so don't neglect them and you make sure you incorporate every movement to develop your entire body. Don't be scared of the squat rack, learn to love it and it will pay off.

It is a proven fact that compound heavy lifts will increase your testosterone production which translates to better performance on the field, muscle growth, increased strength, shorter recovery time, and those abs you've always dreamed of.

The key to getting those NFL abs is truly pushing your body to the limit. The HIIT high intensity interval training will make drastic changes on your metabolism and be the catalyst that makes your abs pop like an NFL athlete.

These ab exercises are merely supplemental to help you really sculpt your abs when they start popping out so remember to focus the majority of your energy on sprinting and compound lifts. I recommend doing a 30 min ab workout twice a week. If you aren't at this stage of the game yet, than keep focusing on improving your compound lifts and really giving your HIIT training everything you've got.

Hanging Leg Raises

This exercise is just fantastic for your entire six pac with a concentration on the lower abs. Really focus and squeeze the contraction to maximize effectiveness with this movement. Bring your legs up at a regular tempo but don't let them go down fast, make sure you control them the whole way down with your abs.



Burpees

I just can't stress burpees enough. They burn fat, build your upper body, arms, and most importantly, your abs. This will really cut up your lower abs and by building the explosion when you jump up and bring your legs up. Try to add a 6 inch jump with each rep instead of just standing up and you will increase the exercises effectiveness.



Crunches

Yes crunches are useful but they aren't even close to one the primary tools for getting ripped abs. Try super setting your crunches in with your burpees and leg raises or even throw a couple sets in when you lifting for a break.

One of the most important factors incorporating sprints into your cardio vascular workout. Sprinting will activate your core and make you burn fat like crazy, it is the most effective tool know to man.

You can try and recruit a friend to throw you some passes at your local turf field. Make sure you do a quick warm up and just run go route after go route holding nothing back. When your done you should feel like want to puke, that is perfectly normal, actually I encourage it. If you have the drive to push yourself to the point of vomiting than you have the potential to get that NFL worthy six pac you've always wanted. But if the sound of this is scaring you back onto the elliptical machine, than you don't deserve chiseled abs in the first place.

If you can't recruit a temporary quarterback than you can translate the same routine to a track or wherever you do your cardio. Imagine you are in the game and at times you have to run for your life and other times you can jog back to the huddle. Changing up your pace will cause your body to change the way it burns fat which is what we want. The most important part though is to really push yourself to %100 of your ability on your sprints. This will be the true catalyst for your body to start shredding body fat.

If you are serious about getting that six pac than you are going to have to rethink your diet. Now I could write a book on dieting and bore you to tears but I will keep this short and simple. When it comes to eating out I don't need to tell you what to stay away from because it is basically everything. On to what you can eat.

If you want to increase your metabolism and get your body leaner than ever you need to break yourself of the less is more mindset. It is actually the complete opposite more is less when it comes to dieting, but the more has to be more quality not more twinkies. You want to make a diet plan around power foods.You will be eating on a regular schedule of 3 main meals and 2-3 healthy snacks throughout the day.

Benefits of Power Fodds

They Build muscle

Also Helps promote weight loss

Will Strengthen bones

Helps Lower blood pressure

Improves immune function

Fights heart disease

Vegetables
Asparagus
Bell Peppers
Bok Choy
Broccoli
Carrots
Garlic, Onions, Leeks, Shallots
Spinach, watercress, Swiss chard, romaine, kale, Beets and mustard greens
Potato (with skin)
Sweet potato
Tomato
Acorn or butternut squash

Protein Foods
Organic Chicken Breast
Grass Fed Beef
Tuna: canned in water or fresh
Salmon: fresh or canned pink
Natural peanut butter

Fruits
Apples
Apricots
Bananas
Berries
Cantaloupe
Citrus
Kiwi
Papaya
Peaches

Grains
Barley
Brown Rice
Flax Seed
Oatmeal
Quinoa