Achieve your dream physique + body composition

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448 Pins
·
7mo
By
Sarah Granetz | Body Recomp + Muscle Growth Coach
a woman is doing exercises on a mat
My SIX PACK 2.0 weighted ab workouts!! Like any muscle, your abdominals benefit from progressive o
SIX PACK 2.0 program! Like any muscle, your abdominals benefit from progressive overload, too. If you want them to grow in size or become more defined, you need to add weights!!
a woman laying on the ground doing exercises
how to get a six pack quickly
No single thing will transform a body part in isolation BUT, Weighted ab workouts (like this exercise I call the ab curl) changed my life and they can change yours too! Along with the appropriate nutrition, daily step count, recovery practice and consistency, ANYONE is capable to developing the muscles in their core to create more defined abdominals.
a woman jumping in the air on top of a gym floor with a quote above her
how to reach your goals
What if I told you that you could finally end the war you are fighting with your body? You could finally go out to eat, order exactly what you wanted and still wake up the next morning, feel incredible and have an amazing workout. What if I told you that even with one decision today, you could start becoming the woman you wanted to be? The woman who can squat her weight, do pull ups with ease and be proud of her muscles in a bathing suit. Would you say “let’s do it”?
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High protein easy meals
nutrition booksnutrition factshealthy recipeshealthy foodhealthy food recipesplant basedvegan recipesveganvegan recipevegan snacksvegan foodlifestyle aestheticpescatarian recipes vegetarianclean recipescleanse recipesclean eating
a woman is sitting on a machine in the gym
mistakes you're making when training abs
1. You never train your abs with weights. 2. You think your calories need to be super low so you’re not eating enough to grow any muscle. 3. You think you have to be super “lean” so you do hours of cardio each week, also making it harder to grow muscle. Cardio is catabolic. 4. You train them every day, not realizing muscle only grows at rest. Abs CAN recover in 24 hours, but if you’re really pushing yourself during your workouts, every other day is MORE than enough for 95% of people.
a woman in pink shirt doing exercises on black mat
how to get six pack abs
If you want 3D abs, you need to BUILD THEM! We don’t build muscle with planks. We build them with weights! In Six Pack 2.0 we: ⭐implement progressive overload and track our weights used and reps completed ⭐grow the muscle so they can be visible even though HEALTHY body fat %’s ⭐ensure spinal flexion for most movements
a woman jumping in the air on top of a gym floor with a quote above her
What if I told you that you could finally end the war you are fighting with your body? You could fi
What if I told you that you could finally end the war you are fighting with your body? ​ ​You could finally go out to eat, order exactly what you wanted and still wake up the next morning, feel incredible and have an amazing workout. ​ ​What if I told you that even with one decision today, you could start becoming the woman you wanted to be? ​ ​What if I told you that you can literally transform into any version of yourself you want, as long as you started working towards that goal today?
a woman is doing exercises on a mat with dumbbells
How to CHANGE your body
Testimonials for my SIX PACK 2.0 program: “My ab muscles seem to be getting bigger and look more defined which is amazing.“ “This is the best program I have ever done." “In 3 weeks, I am seeing muscles I didn’t know I had and feel so much better around my waist!” “I def see ab definition towards the top & just feel over all stronger! I’ve tried many programs and by far yours is the best!”
a woman standing in front of a treadmill flexing her muscles and looking at the camera
HIIT workout at home
Save this spicy circuit for later and comment SHREDDED to train with me at home or at the gym 🤩🤩
a woman in pink shorts is lifting a bar
high protein foods to change your body + your life
01 - Liquid egg whites 02 - Jeannie O 7% Fat Turkey Burger Patties 03 - Bell & Evans 100% Chicken Burgers (frozen) 04 - Frozen fish or shrimp 05 - Ground 4% Fat Extra Lean Beef 06 - Ground 1% Fat Turkey 07 - Epic or Chomps Jerky 08 - Better Bagels (frozen) 09 - Seapoint Farms Dry Roasted Edamame 10 - Lightlife Tempeh 12 - Textured Vegetable Protein 13 - PB Fit High Protein Peanut Butter Spread 14 - Bumblebee Tuna/Salmon Pouches 15 - Explore Cuisine or Veggiecraft High Protein Pasta
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food additives + your health
If you actually want to change your quality of life (how you feel AND how you look), you need to consume REAL FOODS. Actual foods that only have one ingredient like: -potatoes -fruit -vegetables -rice -100% oats -nuts -chicken/fish/beef/shrimp -seeds -eggs -100% liquid egg whites You can add in other things that you enjoy (like Greek yogurt or dark chocolate) just be MINDFUL of not only the calorie content of these foods but also the INGREDIENTS!
a woman holding a medicine ball above her head while standing on one leg in a gym
small waist workout
There are five main muscles in your core: * External obliques * Internal obliques * Pyramidalis * Rectus abdominis * Transversus abdominis My weighted ab program focuses on rectus abdominis (what creates the six pack effect) and the pyramidalis (lower abs). These are the two vertical muscle groups.
a woman standing in front of a gym machine
how to get a six pack
20 minutes, 3x per week at home or at the gym, and you could be well on your way to your most defined abdominal muscles EVER. #strongbysarah #sixpackabs #sixpackworkout #coreexercises #coreexercise #deepcore #flatstomach #flatstomachworkout #obliqueworkout #absworkout #absworkouts #absworkoutvideo #absworkoutday #abworkout #abworkouts #abwork #weightedabworkouts #weightedabs
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Sprinting vs Running
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a woman sitting on top of a mat with her leg up in front of her
SIX PACK ABS
Testimonials for my SIX PACK 2.0 program: “I def see ab definition towards the top & just feel over all stronger! I’ve tried many programs and by far yours is the best!” “For the first time in a long time I’m actually seeing some definition in my abs and core area and when I take a deep breath in and feel my core, it is firm and I can literally feel the muscle growing!!! Weighted ab exercises are really where it’s at and you make it so easy to follow along!”
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