WHAT: ABS Showdown STARTS: Jan 10, 2014 ENDS: Apr 10, 2014 (3 months) REGISTRATION FEE: P500, for donation PRIZE: look in the mirror...that's your prize! DESCRIPTION: participants submit a weekly abs picture for 3 months. The winnner is picked by online poll voting. VOTING CRITERIA:most improved abs (so it's not about the next guy, but you against your old self)
Poll Voting is now over! Result is below. Congratulations to Doods, Dong and Anton for making it all the way to the end. Whoever won, everybody gets a prize - what you see in the mirror!
Doods
Dong
Anton
BEFORE (JAN 10)
AFTER (APR 11)
Who has Improved the Most in the last 3 months?
***** Click the abs thumbnails for bigger image *****
Doods
Dong
Anton
Gigit
J A N
10
J A N
17
J A N
24
J A N
31
F E B
7
F E B
14
F E B
21
F E B
28
M A R
7
M A R
14
M A R
21
M A R
28
A P R
4
A P R
11
Rules
you have to develop your own abs program - best to do some research on the web
this is open to both males and females
beginning Jan. 10, 2014, weekly abs pictures should be in by Saturday 12:00 noon. Late submission will be grayed-out and will be posted the following week
after 3 'no shows' (you didn't submit anything), you're disqualified and no further posting will be done
pictures submitted should be around 1000 pixels wide
abs pictures should be contracted (abs muscles flexed) under (ideally) the same lighting conditions
showdown ends at exactly 11:59 p.m. Apr 10, 2014
polling activates between 12:01 a.m. Apr 11 to 12 p.m. Apr 17, 2014
winners are announced April 18, 2014
--- TheLoneRider
ABS Workout videos:
THENX
Calisthenic Movement
Saturno Movement
ABS Benchmarks:
Beginner: standards like crunch, leg raise, V-sit, bicycle (when you can do more reps or hold longer, it's time to level up)
Intermediate: lolasana, L-sit(leveling up)
Advanced:manna(very few people on the planet can do this)
ABS Tips:
drink lots of water(with pinch of salt and juice of 1 lime) instead of soda or fruit juice
avoid fatty foods, deep-fried dishes, or food with visible fat (pork chops)
decrease your food consumption but eat healthier
you can't do it just by doing mega-crunches. you need to diet and do lots of cardio.
to measure your progress, you can do a fixed number of abdominal reps/week and increase the number every week. by the end of the program, you should be able to do 600 reps/session - a combination of side-bends, crunches, leg-raises, sit-ups, etc.
ideally, you should only use body weight 'coz you want your waist slim and lean...not wide and bulky
high rep/low load is ideal until you feel the burn...and then continue until you feel fire!
best to take the photo shot with a uni-directional yellow light pointing down...it highlights shadows
Jan 10 - Apr 10, 2014
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