The Truth About Abs

Being in the fitness industry for over 10 years I'm still shocked at the nonsense that's is being sold out there about fat loss. Six pack in just six minutes a day, ridiculous ab toning machines and devices. People buy in to them because everyone wants the quick fix. No one wants to hear the truth about years and years of hard work staying on track on their nutrition and training.

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Not everyone wants abs, but the majority of those who start their fitness journey do want to lose fat, tone up and look fit.  The "secret" to getting abs and looking ripped is a low body fat percentage. A low body fat percentage comes from your nutrition FIRST and your training SECOND. You have to eat in a way that causes a calorie deficit. And this is what almost all diets do. This is also why almost ALL diets work, the problem is most diets are not sustainable. Once you're off the diet, you gain all the weight back, plus some. The solution is to find a nutrition plan that you can sustain long term. Remember, It's a lifestyle! Find foods that you like to eat, that are in line with your goals. There are a lot of tasty low calorie foods and recipes out there. You DO NOT have to just eat salads all the time! Don't forget about what you drink. Drinks have calories too, you may be surprised just how many calories your favorite beverage has. Google it, and be amazed!!

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As far as training goes you can do any type of training and see results as long as your nutrition is on point. However, If you want to pack on muscle, look ripped or toned, you must do some kind of resistance training. For the ladies, don't worry you won't get "too bulky" if you decide to start weight training. You don't just accidentally pack on muscle like a body builder, powerlifter or even your favorite CrossFit athlete. That takes even MORE hard work!
You don't have to do endless ab exercises to lose fat and have visible abs. Direct Ab training is the one thing I do the least. I'm more concerned with strengthening my core. There are many types of training regiments out there, find one that you like and like to do. It doesn't matter if it's Strongman/woman training or Yoga. Keep moving, keep your nutrition on point and you will see results.
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Remember, in order to see your Abs you must have a low body fat percentage. Below is a example of body fat percentages for Men and Women:

Check out this Video by Alan Thrall on the Truth about Abs:

Training Log: 1/15/20

AM Training:

Back Squat: 6x6 Reps @70%

-Then-

Strict Press: 6x6 Reps @70-75%

-Then-

4 Rounds of:

Weighted Dips-10-12 (44# KB)
Farmers Walk-200ft(50/50 x2)Drop Every 50ft) 140# Each

Lunch Time Training:
Heavy Bag: 2 x 6min Rounds

PM Training:

Stone Over Yoke:
4 Sets of: 90sec Max Reps

1: 10 Reps 145#
2: 6 Reps 180#
3: 6 Reps 180#
4: 6 Reps 180#

Training Log: 1/14/20

AM Training:

5 Rounds of:

Strict Pull Ups(Thick Bar/Slow and Controlled) 10
Dive Bomber Push Ups-10

-Then-

2 Sets of:
Bar Muscle Up(Strict As Possible) + Straight Bar Dips 6+6

Training Log: 1/13/20

AM Training:

Front Squat: 4 X 3 Reps @70%

-Then-

5 Sets of:
Max L-Sit Pull Ups(1 min-90 sec Rest Between Sets)

-Then-

4 Sets of:
2DB Strict Press 8-12reps(40#)
2DB Squat Jump-12-15 Reps (40#)

PM Training:

Deadlift: 8x 3 Sets, 6x 2 Sets, 4x 1 Sets. (265#-300#)
Weighted Ring Push Up-18 x5 Sets(45# Plate)

-Then-

5 Sets of 
2 DB Bent Rows 12-14 Reps(70#)

Training Log: 1/12/20

AM Training:

4 Rounds of:

Hindu Push Up-15
Jumping Lunges-30 Total

-Then-

DB Bench 9 x 6 Sets
Farmers Walk-200ft(150# Each) x5 Sets
(50/50 Drop and Reset Each 50ft)
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Looking for some good reads?
Check out my Book List here>> http://jesus-gaitan.blogspot.com/p/books.html

Knife and Axe Throwing

On the weekends and sometimes on lunch break I like to head out to the woods and throw some steel. I like to stay active, so I consider this active recovery from my fitness training. It's also much cheaper than shooting, which I love but can get very expensive. Here's a short video clip of me throwing Knives and Axes. Here I demo the No Spin with single and double stacked knives, Half Spin Throw and Axe Throwing. I'll be making a video soon an how to throw knives.



If you're interested in getting into knife throwing, I recommend theses knives for beginners. They are balanced well and are heavy enough to throw from a good distance. Some other throwing knives I've bought were too light, not good if you want to distance throw. These are the same ones I use in the video above.
 

Rethinking Happiness

Darren Brown's book "Happy" is one of my favorite reads of 2019. I highly recommend it. He really gets to the root of what  happiness is. It is something that we all chase but it's also something that has no real "destination".
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 There's a lot of people, authors and speakers, out there in the self help industry that try to sell the path to happiness, yet there are still so many people that are depressed and miserable. I'm not a fan of "self help" books, and I have read many. A lot of self help books, motivational speakers,and motivational quotes/memes can get you fired up and motivated in the short term but they rarely do anything for long term change. Darren Brown cuts through all the BS out there and shows the flaws in the self help industry and what we really CAN do to create happiness.
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You can get your copy of Darren Brown's book, Happy here>>>

Training Log: 1/10/20

AM Training:

10 Rounds of:

Eight Count Body Builders-10
Pistols-10(5/5)

PM Training:

5 Rounds of;

Box Squat-10 (185#)
DBall OS-10 (100#)
(HSW Practice)

-Then-

5 Sets of 5 Front Squats @70%

Training Log: 1/9/20

AM Training:

Hang Power Clean:
3 Sets of 5 @65%-70%
2 Sets of 3 @70%-75%
1 Set of 2 @75-80%

-Then-

Eight Count Bodybuilders + Pull Up W/30# Vest-50 Reps

PM Training:

RDL: 2 Sets of 8 Reps, 2 Sets of 6 Reps, 2 Sets of 4 Reps(235-285#)
Strict HSPU-10 Unbroken Reps x5 Sets

Throwback: Iron Core San Diego

Throwback to my Iron Core days in San Diego, 12 Years ago where I first got my start as a Coach. I Coached the 7pm Classes, Private Trainings and ran the Power and Size class. You can see me in the black and white video clips. I was juggling Kettlebells and hitting Weighted Pistols even back in those days. I was surrounded by an amazing cadre of Coaches.

Training Log: 1/8/20

AM Training:

5 Rounds of:

DB Bench-8-10reps(80#)
2DB Bulgarian Split Squats-10L/10R(70#)

-Then-

3 Rounds of:

Strict HSPUs-5-7Reps
2DB Renegade Rows-16 Total Reps(80#)

PM Training:

Stone Over Yoke: 90sec Max Reps x4 Rounds
(150#-180#) 3min Rest Between Rounds.

-Then-

4 Rounds of:

Log Clean & Press: 8-6-5-5 Reps
Empty Sled Sprint