Cover image of Legendary Life Podcast: Lose Weight, Fight Disease & Live A Longer, Healthier Life
(545)

Rank #157 in Fitness category

Health & Fitness
Fitness
Nutrition

Legendary Life Podcast: Lose Weight, Fight Disease & Live A Longer, Healthier Life

Updated 1 day ago

Rank #157 in Fitness category

Health & Fitness
Fitness
Nutrition
Read more

If you’ve ever wondered whether Keto can really help you lose weight or if Intermittent Fasting is actually effective, or even if HIIT help you become a fat-burning machine, then the Legendary Life Podcast is for you. Every Monday, celebrity trainer and longevity evangelist Ted Ryce interviews the world's brightest and most thought-provoking leaders about fitness, nutrition, biohacking, fat loss, sleep, hormones, chronic disease, anti-aging, mindfulness, and countless other health topics. He breaks it down providing science-based information so you can clear up the confusion and finally lose weight, fight disease, and live a longer, healthier life. More at: http://www.legendarylifepodcast.com

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If you’ve ever wondered whether Keto can really help you lose weight or if Intermittent Fasting is actually effective, or even if HIIT help you become a fat-burning machine, then the Legendary Life Podcast is for you. Every Monday, celebrity trainer and longevity evangelist Ted Ryce interviews the world's brightest and most thought-provoking leaders about fitness, nutrition, biohacking, fat loss, sleep, hormones, chronic disease, anti-aging, mindfulness, and countless other health topics. He breaks it down providing science-based information so you can clear up the confusion and finally lose weight, fight disease, and live a longer, healthier life. More at: http://www.legendarylifepodcast.com

iTunes Ratings

545 Ratings
Average Ratings
515
13
10
2
5

So encouraging!

By meganporta11 - Jul 13 2019
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Love the encouragement I’ve found here. Great stuff!

Must listen!

By rgubbio1 - Jul 13 2019
Read more
Really great content helping me on my quest to get better!

iTunes Ratings

545 Ratings
Average Ratings
515
13
10
2
5

So encouraging!

By meganporta11 - Jul 13 2019
Read more
Love the encouragement I’ve found here. Great stuff!

Must listen!

By rgubbio1 - Jul 13 2019
Read more
Really great content helping me on my quest to get better!
Cover image of Legendary Life Podcast: Lose Weight, Fight Disease & Live A Longer, Healthier Life

Legendary Life Podcast: Lose Weight, Fight Disease & Live A Longer, Healthier Life

Updated 1 day ago

Rank #157 in Fitness category

Read more

If you’ve ever wondered whether Keto can really help you lose weight or if Intermittent Fasting is actually effective, or even if HIIT help you become a fat-burning machine, then the Legendary Life Podcast is for you. Every Monday, celebrity trainer and longevity evangelist Ted Ryce interviews the world's brightest and most thought-provoking leaders about fitness, nutrition, biohacking, fat loss, sleep, hormones, chronic disease, anti-aging, mindfulness, and countless other health topics. He breaks it down providing science-based information so you can clear up the confusion and finally lose weight, fight disease, and live a longer, healthier life. More at: http://www.legendarylifepodcast.com

Rank #1: 198: 3 Ways To Develop A Fitness Mindset And Become Unstoppable

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Many of us tend to make excuses as to why we can’t get fit or be consistently active. The typical excuses include: “I don’t have the time,” or “my gym is too far away,” or “exercise is boring.” If you have uttered the excuses above (or others), it might be time to consider shifting your mindset towards fitness. We know that with some planning it’s possible to incorporate fitness into a busy life. It may be a challenge at first, but once you develop a mindset for fitness, you might be surprised at how quickly physical activity becomes a habit. It is important to note that you don’t need a gym to get started! It’s important just to get moving and incorporate regular physical activity into your life. You may be wondering “why should I change my mindset towards active living?” Regular physical activity helps improve your overall health and fitness and reduces your risk for many chronic diseases. Remember, exercise helps you reach your personal best. You look good, feel good and perform at your peak on and off the job. Getting in shape is not a difficult resolution to keep once you get started. You just have to develop a fitness mindset, and you’ll become unstoppable. Listen to this episode to find out how you can exercise even when you make mistakes or encounter obstacles. Listen Now!  Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Don’t forget to visit our FREE GUIDES section and get our VIP content that will help you change your health, body, and live a Legendary Life. Until next time! Ted
Sep 01 2016
29 mins
Play

Rank #2: Ask Ted 88: The Introvert’s Guide To Networking Like A Boss

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Don't forget to get our FREE Guides and take your life to the
next level. Grab Yours Now: http://www.legendarylifepodcast.com/category/start-here/
Mar 03 2016
43 mins
Play

Rank #3: 122: Peter Sage: How To Find Your Life Purpose

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In this episode, you will learn:

Do you really have to go to college to be successful
How to stop sabottaging your success
3 Benefits of speaking less and listening more
Why formal education leaves you unprepared to succeed
One of the top skills you can develop as an entrepreneur
Why passion inspires learning
The 3 levels of understanding and how they affect us
How our identity dictates our behavior
The fastest way to change your life
How to have job security
How to stop your excuses for playing small in life.

Don't forget to get our FREE Guides and take your life to the
next level. Grab Yours Now: http://www.legendarylifepodcast.com/category/start-here/
Oct 02 2015
57 mins
Play

Rank #4: 338: Wired To Eat: How To Turn Off Food Cravings And Rewire Your Appetite for Weight Loss with Robb Wolf

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Are you experiencing depression, fatigue, thyroid imbalances, joint pain, insomnia, brain fog, inflammation or autoimmunity? Did you know your symptoms could be caused by a problem in your gut? In this episode, clinician and researcher Dr. Michael Ruscio explains how modern lifestyle changes have made our guts more vulnerable than ever before. Plus, how to fix your gut to improve your overall health and performance of your whole body. Listen now!   Want help becoming the healthiest, fittest, strongest version of yourself in your 40s & 50s? Most people over 40 know that exercise, eating healthy, manage stress, and quality sleep are important elements for feeling better and achieving more in life. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives. And I know there’s so much confusion in the fitness industry that makes you overwhelmed and confused about if you should do Keto or intermittent fasting or a low carb diet. Or if you need to join Crossfit, HIIT, or a Bootcamp to get back in shape. The good news is it doesn’t have to be this hard. Check out this masterclass I put together where I’ll share the exact strategies busy people like you are using to build a younger, leaner, and sexier body in their forties, fifties, and even sixties by ignoring all the conventional wisdom. >>Click here to sign up for this training now!
Jan 28 2019
1 hour 15 mins
Play

Rank #5: 345: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body with Dr. Stacy Sims, PhD

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Because most nutrition products and training plans are designed for men, it’s no wonder that so many women struggle to reach their goals. In this episode, exercise physiologist and nutrition scientist Stacy T. Sims, Ph.D., teaches you everything you need to know to adapt your nutrition and training to your unique physiology so you can work with, rather than against, your female physiology.  Listen Now!   For the complete show notes of this episode, please go here   Organifi Promo Code To Save 20%: Ted20 Click here to shop now!     Want help becoming the healthiest, fittest, strongest version of yourself in your 40s & 50s? Most people over 40 know that exercise, eating healthy, manage stress, and quality sleep are important elements for feeling better and achieving more in life. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives. And I know there’s so much confusion in the fitness industry that makes you overwhelmed and confused about if you should do Keto or intermittent fasting or a low carb diet. Or if you need to join Crossfit, HIIT, or a Bootcamp to get back in shape. The good news is it doesn’t have to be this hard. Check out this masterclass I put together where I’ll share the exact strategies busy people like you are using to build a younger, leaner, and sexier body in their forties, fifties, and even sixties by ignoring all the conventional wisdom. >>Click here to sign up for this training now!
Mar 19 2019
57 mins
Play

Rank #6: Ask Ted 70: How to Build Muscle and Strength at the Same Time, What to Do When You're Gaining Weight on a Fat Loss program, and How to Use a Coach for Success

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In this episode of Ask Ted, I answer three questions. 1. What do
I do if I'm getting stronger but now building muscle? 2. Why am I
gaining weight when I start a weight loss program? 3. I've tried
coaching in the past but it didn't work. How do I use a coach
effectively without letting my ego get in the way? And more.
Don't forget to get our FREE Guides and take your life to the
next level. Grab Yours Now: http://www.legendarylifepodcast.com/category/start-here/
Oct 28 2015
43 mins
Play

Rank #7: 335: The One Reason Why You're Not Losing Weight with Ted Ryce (Hint: It's Simpler Than You'd Think)

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Are you experiencing depression, fatigue, thyroid imbalances, joint pain, insomnia, brain fog, inflammation or autoimmunity? Did you know your symptoms could be caused by a problem in your gut? In this episode, clinician and researcher Dr. Michael Ruscio explains how modern lifestyle changes have made our guts more vulnerable than ever before. Plus, how to fix your gut to improve your overall health and performance of your whole body. Listen now!   Want help becoming the healthiest, fittest, strongest version of yourself in your 40s & 50s? Most people over 40 know that exercise, eating healthy, manage stress, and quality sleep are important elements for feeling better and achieving more in life. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives. And I know there’s so much confusion in the fitness industry that makes you overwhelmed and confused about if you should do Keto or intermittent fasting or a low carb diet. Or if you need to join Crossfit, HIIT, or a Bootcamp to get back in shape. The good news is it doesn’t have to be this hard. Check out this masterclass I put together where I’ll share the exact strategies busy people like you are using to build a younger, leaner, and sexier body in their forties, fifties, and even sixties by ignoring all the conventional wisdom. >>Click here to sign up for this training now!
Jan 07 2019
50 mins
Play

Rank #8: Ask Ted 58: 5 Rules For Fast Fat Loss

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There’s a lot of information out there on how to lose weight and get a ripped six-pack, and much of it is contradicting. Forget it all. Learn these five essential rules for fat loss, and the rest is just details. 

Don’t forget to visit our FREE TOOLS section and get our VIP content at LegendaryLifePodcast.com
Jul 22 2015
49 mins
Play

Rank #9: 318: How To Get Unstuck (So You Can Finally Achieve The Health And Life You Deserve) with Ted Ryce

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It's easy to get in a rut. Maybe you have goals but for some reason, you are not reaching for them. Maybe you are worried, or afraid to make a decision or to change something in your life. Or maybe you're disappointed with how a particular situation turned out, and it just feels too hard to move on. Listen to this special episode to learn how to get unstuck and finally achieve the health and life you deserve. Schedule a call with me at http://www.legendarylifepodcast.com/talk   Want help becoming the healthiest, fittest, strongest version of yourself in your 40s & 50s? Most people over 40 know that exercise, eating healthy, manage stress, and quality sleep are important elements for feeling better and achieving more in life. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives. The good news is it doesn’t have to be this hard. Check out this masterclass I put together where I’ll share the exact strategies busy people like you are using to build a younger, leaner, and sexier body in their forties, fifties, and even sixties without joining exhausting Bootcamps or P90x, going on a detox cleanse, doing intermittent fasting, or any of those “quick fixes” that don’t work for the long-term success. Click on the link below to sign up for this training now. >>Click here to sign up for this training now!
Sep 10 2018
55 mins
Play

Rank #10: 205: Christopher Sommer: How To Build Muscle And Mobility With Gymnastic Strength Training

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Brief Bio: Christopher Sommer is former US national team gymnastics coach. During his extensive 40-year coaching career tens of thousands have benefited from the knowledge of Coach Sommer. The conditioning that created hundreds of National, State and Regional champions was adapted and scaled in a way that bridges the poor flexibility and strength of most adults with the possibilities opened up by high-level gymnastics. This led to the birth of GymnasticBodies. Entire new trends in bodyweight training and culture have formed as a result of GymnasticBodies and many students have become successful both in physical prowess and in life. In this episode, you’ll learn: 5 Myths about bodyweight training The importance of mobility for strength training 5 Ways to avoid injury How to build lean muscle with bodyweight exercise How to recover from workout injuries 7 Tips for getting your workout routine back on track How your lifestyle can affect your health How to change your mindset to achieve your fitness goals How stretching can make you stronger Top 5 exercises everyone should be doing How to train like a gymnast Connect with Christopher: Website Facebook Twitter YouTube   Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Don’t forget to visit our FREE 30-DAY CHALLENGE and join us to change your health, body, and live a Legendary Life.  Until next time! Ted
Oct 10 2016
1 hour 11 mins
Play

Rank #11: 170: Bobby Maximus: Supercharge Your Mind, Body And Life

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Rob "Bobby Maximus” MacDonald is the General Manager, Training Director, and Lead Seminar Instructor at Gym Jones. His experiences as a professional fighter and high level athlete have helped to form the training at Gym Jones and the direction of the project. He is the Gym Jones Executor (one who executes something). He sets and upholds our standards of both physical expression and education. Obsessive, competitive, and willing, he constantly refines his potential and redefines his limits. He is highly educated, inquisitive, and a brilliant teacher who shatters the stereotype of his appearance. Rob executes Gym Jones policy and philosophy. He leads from the front without hesitation: who follows improves and evolves.
May 31 2016
52 mins
Play

Rank #12: 201: 5 Secrets Of High-Performance People

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The next time that you hit the snooze button three times and rush to the next Starbucks for a muffin and coffee only to get to work and find out that you can’t get anything done or focus. You have no energy. I want you to ask yourself why highly successful people wake up motivated and energized every day. In this life-changing episode, you’ll learn five secrets of high-performance people: Finding purpose in your life 5 Mind-Body strategies to boost your energy How to double your productivity Developing the top 3 skills to lead by example How to have the courage to conquer your fears and make the leap to success Listen to this episode to learn how to implement these five powerful habits from highly successful people to achieve the results they are looking for in business and life.   Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the top of the post. If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section. Don’t forget to visit our FREE GUIDES section and get our VIP content that will help you change your health, body, and live a Legendary Life. Until next time! Ted
Sep 14 2016
55 mins
Play

Rank #13: 294: 7 Secrets for Better Results In The Gym (And What Mistakes To Avoid) with Borge Fagerli

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You’ve probably learned how to exercise by reading blog posts, magazines, and following workouts. Some of them got it right, most of them definitely not. In this episode, our special guest Borge Fagerli, reveals seven fitness and healthy lifestyle secrets that will help you get better results at the gym. Listen Now! For show notes, please visit: http://www.legendarylifepodcast.com/healthylife/294-7-secrets-better-results-gym-mistakes-avoid-borge-fagerli/   Want help becoming the healthiest, fittest, strongest version of yourself this year? Most people know that exercise, eating well, and quality sleep are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives. That’s why we created our brand new training called "How To Burn Fat, Build Muscle And Transform Your Body Forever (Even If You're 30, 40, or 50)”. This training is packed with everything you need to know to finally create that leaner, fitter, and healthier body that you’ve always wanted. PLUS: If you stay until the end you get a special bonus: a 7-day body transformation template to drop up to 7 lbs in a week without starving or going crazy. Register Now! http://bit.ly/2lqtFnt
Feb 19 2018
1 hour 22 mins
Play

Rank #14: Success Stories From The Legendary Lean Program (and how you can be the next)

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In this special episode, you will hear a few life-changing testimonials from our Legendary Lean members Kevin, Sarah, and Rich. If you're interested in building a leaner, fitter, and healthier body in 2018, you should listen to this short episode and after that check out our page.     Want help becoming the healthiest, fittest, strongest version of yourself this year? Most people know that exercise, eating well, and quality sleep are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives. That’s why we created our brand new training called "How To Burn Fat, Build Muscle And Transform Your Body Forever (Even If You're 30, 40, or 50)”. This training is packed with everything you need to know to finally create that leaner, fitter, and healthier body that you’ve always wanted. PLUS: If you stay until the end you get a special bonus: a 7-day body transformation template to drop up to 7 lbs in a week without starving or going crazy. Register Now! http://bit.ly/2lqtFnt
Jan 11 2018
33 mins
Play

Rank #15: Ask Ted 73: Best Exercises to Build Your Abs, When You Should Drink Protein Shakes and The Best Workouts Splits to Build Muscle

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I received some excellent questions from Legendary Life
listeners about which exercises are the best for building your
abs.
But I also go on to tell you how frequently you should train
them as well as where to put your abdominal in your workouts.
The second question is about what situations I recommend you use
protein powder. And I tell you my favorite brand. The last question
is about the best ways to split your workout up to build
muscle.
He also asks me about my opinion regarding a workout split that
Tim Ferris recommended. I'll answer all those and more in this
episode of Ask Ted on the Legendary Life Podcast.
Don't forget to get our FREE Guides and take your life to the
next level. Grab Yours Now: http://www.legendarylifepodcast.com/category/start-here/
Nov 23 2015
24 mins
Play

Rank #16: 282: From Bodybuilding to Crossfit:15 Expert Tips That Will Get You Faster Results with Christian Thibaudeau

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Bodybuilding makes you big and strong. CrossFit builds explosiveness and endurance. How about combining the best of both training styles and techniques to get into the best shape of your life. In this special episode renowned fitness expert Christian Thibedau share 15 secrets to get you in the best shape of your life without getting injured or killing yourself at the gym. Plus, he gives the best supplement recommendations for fitness success. Listen Now! Get the full show on: http://bit.ly/2iFYO8p   If you enjoy our podcast episode and want to support the show, please visit our Patreon page. We created some great rewards for you. So you get a great deal on our health and fitness programs without spending a lot per month.    >>Visit our Patreon page now and support us while investing in your health, body, and life!
Dec 04 2017
1 hour 58 mins
Play

Rank #17: Ask Ted 89: 4 Simple Strategies To Achieve Your Goals Quicker

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Mar 09 2016
5 mins
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Rank #18: 134: Dr. Mike Simpson: Inside The Mind Of A Warrior

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In this episode, you’ll learn:

Developing a warrior’s mindset
The difference between a paranoid and prepared prepper
Here’s what makes attacks so scary
How to develop the situational awareness
The 3 types of people you will meet in this World
Mike’s take on the movie Sicario
How to become a warrior without joining the Army Rangers of
Navy SEALs
Top 3 things to do to be a real warrior
How to dress for “survivability”
Equipment recommendations for readiness and survival
How to “shakedown” your equipment

Don't forget to get our FREE Guides and take your life to the
next level. Grab Yours Now: http://www.legendarylifepodcast.com/category/start-here/
Dec 21 2015
1 hour 13 mins
Play

Rank #19: 115: AJ Roberts: How To Build Unbreakable Self-Confidence

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In this episode, you will learn:

2 Keys to master success
The power of surrounding yourself with the right people
Getting into the Samurai Mindset
How lessons from the weight room translate into business
The money is in the marketing--not the doing
How our identity affects our behavior
3 Signs it's time for a major life change 
Success is making progress
Short Versus Long Term Thinking Business
Why "overnight success" doesn't exist
Has your business stay true to your vision?
Finding your unique genius
What AJ learned from spending time with Richard Branson
Why breaking the world record didn't make AJ happy
How being flexible allowed AJ to become one of the world's strongest men
Don’t forget to visit our FREE TOOLS section and get our VIP content at www.legendarylifepodcast.com
Aug 17 2015
40 mins
Play

Rank #20: 255: How To Get Abs In 3 Simple Steps (Even If You’re Over 40)

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What are the most effective exercises to get abs? Listen to this episode to learn the 3 simple steps to get rid of stubborn belly fat and get you lean toned abs (even if you’re over 40). Listen Now!   If there’s one question that I get the most, it’s gotta be about how to “get abs. There’s just something about being lean enough to see a well developed muscular mid-section that is seductive. It’s easy to see people who’ve developed strength or built bigger muscles who don’t have much definition. I call that “Muscle Fat”. And it’s common to see very skinny people with low body fat but unimpressive abdominal development. However, it’s much more uncommon to see someone who’s both very fit AND has an awesome set of abdominals to go with their physique. We view people who have great abs as sexier and in possession of something special and rare. It’s like they’ve either been blessed with great genes or they’ve figured out a secret the rest of us haven’t. And I understand. I’ve been skinny with low body fat but with very little abdominal development. I’ve also been bigger and more muscular but my abs weren’t quite visible. And I’ve been lean, muscular where you could see a nice set of abdominals. When I was muscular and built with visible abdominal, I received many more looks and compliments. In fact, many people start off with the goal of seeing their abs as the reason why they started working out in the first place. That’s usually when the confusion kicks in. Then that leads to frustration. Usually, people will start with hard workouts—until they realize that exercise has its limits when it comes to getting abs. Then they hear that “abs are made in the kitchen” and will start trying different diets. Ketogenic diet, paleo diet, South Beach Diet, Atkins, Bulletproof, and “clean eating”. Yet, they still have no visible abs. There are also those poor souls who try all the fat burner supplements that are on the market—hoping that the secret to a six pack is in a bottle with some cool graphics on it promising to get you “cut.” But they just end up with heart palpitations (if they take stimulants) or nothing at all (basically all the other non-stimulant fat burners). After months or even years of trying anything and everything, they still have no visible abs. Just a smooth covering of belly fat where their abs ought to be. If any of those sound familiar, then you’ve come to right place. Because in the next few minutes, you’re going to learn exactly what you need to do to finally get that muscular and defined midsection you’ve been coveting. And it’s a lot easier than the 20-year-old Instagram fitness gurus and internet nutrition experts have been telling you. When it comes to developing a physique with visible abdominals at any age, there are three basic things you need to do: Lose body fat Perform the right strength training exercises Perform the right abdominal and core exercises That’s it. Pretty simple, right? No jacking up your heart with fat burner supplements or weird hard-to-follow diets needed. Let’s dive a little deeper into each of these steps. 1-Lose Body Fat One thing to keep in mind about “getting abs” is that you already have them! Everyone has rectus abdominus as well as internal and external oblique muscles.   You also have a transverse abdominus underneath your other abdominal muscles but it’s not visible. However, it’s an important muscle and can be trained so I’m adding it for completeness. The problem is that the majority of us can’t see our abdominal muscles because they’re hidden underneath our subcutaneous belly fat. As you can see in the picture below, our subcutaneous fat is in between our skin and our abdominal muscles. This is the fat that is in the way of you seeing those defined lines of a “six pack”.   It’s also worth noting that there is also visceral fat—which is stored around the organs and underneath the abdominal muscles. If you have too much body fat and are sedentary, you are likely to quite a bit of visceral fat as well as subcutaneous fat. This contributes to that bulging belly look. By burning off the fat on your body with proper exercise and diet, you’ll reveal those hidden abdominal muscles. Most of you—especially if you listen to my podcast—already know this. Even if you’re not a listener, you probably suspect that you have to reduce the amount of fat on your belly to get your abs to show and you’re right. But here’s where most people go wrong. In fact, these are the two most common mistakes I see people make when they’re on the quest for visible abs: 1. They try to spot reduce their belly fat with abdominal exercises. You may have even tried this yourself. You think “I want to see my abs so I’ll do more abdominal exercises to burn off the fat in that area.” Logically, that makes sense. Except, your body doesn’t run on the rules of your logic. It’s the rules of human physiology that we’re dealing with here. Unfortunately, I’ve had to tell client after client this fact in my 18+ years of working in the health & fitness industry. Researchers even performed a study where they tested this hypothesis by having a group of people work their abs 5 days per week with 5 exercises done at 2 sets of 10 reps each for a total of 6 weeks. The results? No change in body fat or belly fat. That’s right, ZERO change in belly fat after working their abs 5 days per week for 6 weeks. Let that sink in for a minute. 2. They try to burn off their belly fat through exercise This may confuse some of you. Many people, myself included, have talked about the important of exercise to maintain a healthy weight and body fat percentage. And that’s 100% true. But when we’re talking about getting lean enough to see your abdominal muscle definition, we’re talking about getting your body fat percentage pretty low. As a general rule, men will start to see their abs around the 12-13% and women around 18-20% body fat. While there’s nothing inherently unhealthy about getting your body fat level this low, it’s a bit on the extreme side. In other words, it’s going to take a smarter approach and a bit more work to get to those levels. There are some people who say getting abs is 80% diet and 20% exercise. However, that’s a bit misleading in my opinion. The truth is that it’s going to take some combination of working out and attention to your nutrition to get lean enough to see your abs. When I was in my late 20’s and competing in Brazilian jiu-jitsu, I ate good quality food regularly but I’d also drink and binge on junky goodness like ice cream. I was never on a diet but I was always able to see my abs because of the intense and frequent strength training and martial arts classes. However, as we get older and our responsibilities grow, we have less time to spend in the gym. Another important factor is that many people—like me—start to have chronic injuries from all the intense exercise. So it makes sense to pay more attention to your nutrition as you can accomplish quite a bit of fat loss simply with proper dieting. Why the gender difference? Men tend to store fat around their midsection and women tend to store fat around their hips and thighs. Of course, there are always exceptions. For example, women with PCOS will have a tendency to store fat around their midsection. And it’s been said that men with higher estrogen levels will store fat around their butt and thighs. At the end of the day, it comes down to reducing your body fat enough to see your abdominals that lie underneath. And if you’re a 40+ and too busy to spend hours in the gym, then dieting down properly is the way to go to lose your belly fat.   2-Perform The Right Strength Training Exercises Losing fat is enough to see your abdominal muscles underneath but not enough to have well-developed abdominal muscles. That’s why very skinny individuals don’t have impressive abdominals even though they have low body fat levels. For example, check out the photo below.Ryan Reynolds and that skinny dude on the right both have similar body fat percentages. However, Ryan is looking jacked and the skinny guy looks like he’s a few years and many workouts away from looking even close to Ryan.     Ryan Reynolds and that skinny dude on the right both have similar body fat percentages. However, Ryan is looking jacked and the skinny guy looks like he’s a few years and many workouts away from looking even close to Ryan. So if you’re looking for an impressive six-pack, then you’ll have to perform the right strength training exercises. The reasons are two-fold: The right strength training exercises will help you build and strengthen your abdominal muscles. Many people don’t realize that their abdominals work to stabilize their bodies during many strength training exercises. This helps to develop core muscles that are as strong as they look. The right strength training exercises will help shape the muscles around your abdominals Many people also don’t realize that it’s not always the abdominals that give a person their look. It’s the v-taper of their upper body and the hip-to-waist ratio. So what are the best strength training exercises to build core muscles that are strong and aesthetically pleasing? – Upper body pushing exercises like overhead presses, bench presses, parallel bar dips, ring dips, handstand pushups, etc. are some of my favorites. – Upper body pulling exercises like pull ups, chin ups, lat pulldowns, seated rows, ring rows, etc. are all great examples. – Hip hinge exercises like deadlifts, Romanian deadlifts, single leg deadlifts, hip thrusts, back extensions and reverse back extensions are some of my go-to hip hinge exercises. – Squat variations like barbell back squats, front squats, split squats, single leg squats are all great examples. – Ambulatory exercises like walking, running, sprinting and loaded carry variations like farmer’s walks are some of my favorites. And what are some of the best exercises to shape the muscles around the abdominals to properly frame your physique? Most of the exercises mentioned above will do the trick. However, there may be cases where you’ll want to do some isolation work for your medial deltoids, biceps, triceps and calves. That will help you develop the shape that you’re after. For men in particular, having wide shoulders, bigger arms, developed thighs and calves will create the effect of making your waist look smaller   3-Perform The Right Abdominal and Core Exercises   Although too many people seeking an impressive set of abs spend too much time and energy on abdominal and core exercises, there are benefits to working your abs directly. The most common mistake I see people make when training their abs is using high reps and low resistance. Doing long plank holds and hundreds of crunches won’t build a great set of abdominal muscles. Sure, adding some isometric exercises like front and side planks can be a good way of building the endurance and coordination you need to safely do the harder core exercises but that’s where their effectiveness stops. So what are some great core exercises? – Hanging leg raises – Dumbbell side bends – Cable Woodchops – Ab rollouts – Dragon Flags – Front levers But remember, the key to exercises is progressive overload. In other words, you have to continue to challenge yourself by making the exercise harder just like you would with a bench press or deadlift. So how many reps and sets should you do? Well, the number of sets will depend on numerous factors. But, like any other muscle group, doing more sets will most likely lead to better development regardless of the rep range. As far as reps are concerned, doing reps in the 6-12 rep range will lead to the best muscular development. Doing 5 reps and under will result in more strength gains and 15 reps and more will result in more muscular endurance as a general rule. Also, remember the concept of progressive overload applies to developing core muscles as well. Progressive overload is the exercise physiology concept that says you must continue to challenge the muscles with more weight, reps, sets, etc. to further develop strength and growth. You can and should periodize your workouts (i.e. change the rep ranges, number of sets, methods you use, etc.) if dramatically changing the look and function of your abdominal and core muscles is your goal.   Conclusion There you have it. Now you know how to get abs in 3 simple steps: Lose body fat Perform the right strength training exercises Perform the right abdominal and core exercises Now is the time to do a little self-assessment and ask yourself which one of these do you need to work on the most? If you already have low body fat but you’re on the skinny side, then working on your strength training and core/abdominal muscles will work best for you. If you have higher levels of body fat, like most people over 40, then losing fat is where you should start first. Keep these takeaways in mind. Those are the reasons I’m launching my Legendary Lean Coaching Group. It’s designed to help you burn fat at the fastest possible rate for your body while maintaining every ounce of your hard-earned muscle. I even tested it on real people just like you.   Want to learn more? Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives. That’s why we work closely with Legendary Lean Coaching Clients to help them lose fat, get stronger, and improve their health… no matter what challenges they’re dealing with. Interested in the Legendary Lean Program? It will open in a few days. In the meantime sign up for our FREE Training and learn how to lose 7 pounds in 2 weeks without starvation or insane workouts. >>Get FREE Access To The Training Now!
Jun 19 2017
41 mins
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