These can be devastatingly sexy, I agree. For those of you who don't know what a Money Maker is... let me explain. It is a "V" shaped cut in the lower abdominal/pubic region that goes from both sides of the oblique and funnels at angles that sort of point into the groin. They are really cuts from being lean enough to see the hollowed out lines it creates. It can only show of course if you wear your pants low enough to see the effects of all your hard work.
If you have never seen your Money Maker, you will have to experiment to see how long it takes for you to get there for the first time. Take note: some people are born with these lean abdominal region genetics and don't have to work to see them. These lucky freaks can eat anything and not do any exercising; they have this naturally. For the rest of us, we have to work to get results.
The most important aspects of reaching this goal will be in your food and water intake, what that food consists of, cardiovascular exercise and resistance training if needed.
Your main Money Maker goal is leanness. To be low fat you have to eat low fat. For most men, you will have to be below 10 percent body fat to see your Money Maker. Women can be at a slightly higher percentage and still get the look.
Go get your body fat checked at your local gym. This will give you a good idea on how far you have to go before you get into the 10 ranges. Check with your health care professional before starting any new program of nutrition or exercise for a clean bill of health and the go ahead.
Your food intake will be boring but effective. Eat everything as plain as possible; No fats, wheat, dairy, or fruit. Condiments in moderation are ketchup, mustard, teriyaki, soy sauce, salsa, and non-fat salad dressings. You'll also have a whey protein shake in the afternoon between meals.
Coffee and Tea are without milk or cream. Use non-fat vanilla soy or oat milk for a try. Diet sodas are fine in moderation - they do not count as water!
Complex carbohydrate starches consist of oatmeal, rice, potatoes, yams and legumes (seeds, grains, beans). Be careful of corn, which is super starchy. Even though it is a vegetable, count it as one of your starch servings. I like to mix 1 cup of corn and 1 cup of steamed rice together as a carb option.
Eat 4-5 small meals a day. Eat complex carbohydrates only once or twice a day. Eat protein and vegetables at all other meals.
A Sample Day
Any of the meals can be switched around to include something from the same category of protein, vegetables and complex carbohydrates. Your food servings will be important. Get used to eating less food.
Each protein serving is about the size of your fist or from 6-8 oz. depending on your weight and size. Complex carbohydrate servings are 1-2 cups. Veggies are a free ticket so eat as many as those as you want within reason.
You will be eating less food than normal and certainly less "fun" food. Just learn to feel hungry. It helps to put it into perspective by realizing it is good thing when you get that empty stomach feeling like you need food. Just learn to feel that way for a while and know it is working!
Drinking a lot of water helps in more than one way. It keeps your system used to flushing so you won't retain water, it will keep your skin clearer and best of all it also will help with the hunger pangs.
Everyone should drink about 8-10 glasses (cups) every day. Some people drink much more than this as prescribed for their programs.
A lot of people have a hard time drinking their daily allotment of water.
Tips for reluctant water drinkers: Carry it with you. If you have it with you always, you don't have to go hunting for it. If you are busy and don't have the time to get it, odds are you won't drink enough. Buy whatever size container you think you would be comfortable carrying around.
These days it is perfectly acceptable to show up with your own bottle of water in tow. Please note; many sporting events and eating establishments will ask you do down it or dump it, as they of course want you to purchase from their own venders. Put a glass or bottle by your bedside. Vow to actually drink the glass by your bedside every night or when rising in the morning. If you can handle the artificial sweetener, mix in a sugar free product like Crystal Light to your water.
Make a big container for your refrigerator and pour it into smaller bottles to carry with you. I have seen people in the gyms carry an entire gallon jug of water around all mixed with flavor to drink between sets. If you are mixing in flavor, mix it the night before. It tastes a little better after sitting for some hours it seems.
Beware of dark red or any darkly colored mixes. I have seen some nasty spill accidents permanently staining car seats, rugs, clothes (any fabric) and even gym bags! The color has big time staining issues with the dye so make sure you are closing your lids tightly when not drinking.
Always have water with you in your car or on your commute. Bring water with you when you fly or travel. Buy water in bulk at any of those bulk type stores. I like to buy both smaller bottles to carry on the road and the 2.5-gallon container with the spigot for the kitchen. I also live in LA where we all buy bottled water or get filtration systems for the taps. Your area tap water may be fine as is.
It is important to figure out how to drink all of your water so you can cut it down when you want to look leaner. Remember, that Money Maker you are looking for is from being lean.
There are people who can just start "eating clean" and get the results they are looking for. For many more it is necessary to add resistance training for the abdominals. Adding in an exercise program for abdominals will get you deeper cuts for your Money Maker by adding muscle density.
A Sample Abdominal Workout
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Do this program 4-5 X a week. Abdominals are one of the only muscle groups that can be trained on back-to-back days so don't worry about alternating your workout days. Do as many as 6 days a week if you are motivated and want to get your Money Maker faster.
Many also need a cardiovascular program.
A typical leaning out cardio program requires at least 4-5 days a week. 6 are better. 7 are not necessary. I believe in giving your body at least 1 day to recuperate and chill. Your sessions have to last for over 30 minutes.
The human body goes into a higher state of fat burning only after 30 minutes have gone by. This is fat burning time so go for up to an hour. If you are not training for the Mr. Olympia, it is not smart or necessary to go any longer than 1 hour.
Any activity that is non-stop and consistent is cardiovascular. Some good ones are; walking, running, biking, swimming, treadmill, stair climbers, stationary bikes, basketball (sometimes)... things like that... got it?
Do this nutrition, water, sit-up exercise, cardio program for 8-10 weeks.
You can have 1 cheat day a week to eat and drink whatever you want all day. You heard me right. All day. The only catch is you have to get right back on your program the next day. If you are the type of person who cannot just go 1 day; it turns into 3 weeks of cheat food, this option is not for you.
For those of you who can keep it to just the 1 day, I have found it is a huge help to have that "light at the end of the tunnel" available at the end of your week or when it is necessary to go out to a restaurant or bar with friends.
After your 8-10 week program you will start your "leaning out" phase. You will change your nutrition and follow this for 4-5 days.
First cut out all sugar and sodium. Drink only distilled water. Cut your water intake in half. If you make coffee or tea, use distilled water as well. Cut all artificial sweeteners. There is still no wheat, dairy or fruit involved.
Sample Leaning Out Program
Cut your vegetables to once a day. You will be eating complex carbohydrate starches 3 times a day. Your protein stays the same at 4 times a day.
Sample leaning out program for 4-5 days only. Use herbs and pepper for more flavor.
Try not to need this meal. If you really need to chew, eat 2 cups plain popcorn or 3-4 sodium free rice cakes or 2 cups of no fat - No sodium rice or corn chips or better yet, eat more protein.
Keep your sit up exercises and cardio the same. Some people like to add 20 minutes of cardio at a separate time from main program for the 4-5 days of the leaning out stage.
If after this program you are not the proud owner of a sexy Money Maker, you will need to continue forward with the original program for more weeks. No matter your outcome, the most important news is you will have successfully taught your body how to lean out. Remember, we teach our bodies what to expect and how to respond.
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Quote From Brenda
With power comes responsibility. With responsibility comes restriction. With restriction comes frustration. With frustration comes determination. With determination comes success. With success comes great power!
Go for the gold Money Maker. It is time.
I am here for you. Love, Brenda