Posts Tagged ‘Intensity Exercise’

How to Get Six-Pack Abs Fast

Werner Wichmann asked:




The question of how to get a six pack abs is one with an answer that is almost ridiculous in its simplicity, yet exceedingly difficult to execute. If you can keep two things in mind-healthy eating and high intensity exercise-you can get great abs. It will take effort, and it will take sacrifice; but the end result will be better than you ever imagined it could be.

The actual six pack muscle is called the rectus abdominis. It sits at the forefront of your abdominal cavity and is responsible for torso flexion as well as full body stabilization. If it’s strong and not covered with excessive layers of fat, it also serves to look good. If you don’t have a six pack abs to show off already, your goal will be increasing muscle size and eliminating overlying abdominal fat, to get a stomach worth showing off.

Increasing muscle size for your abs follows the same principles as increasing muscle size everywhere else on your body: strength and resistance training, and working the target muscle area to fatigue. If you want to get really strong, sculpted abs-and especially if you’re looking to get them fast-your best bet is going to be weighted core exercises. Regular bicycle crunches are great for improving strength and helping you tone up, but for really impressive gains, try working with a medicine ball, cables, or some other form of greater-than-body-weight resistance. The harder you force your muscles to work, the more size and strength you will put on.

Of course, if you’re looking to get rid of some extra stomach fat as well, a full body resistance training program should be part of your plan of attack. The more lean muscle mass you put on all over your body, the more readily your body will burn fat and excess calories. Coupled with regular cardiovascular exercise, strength training will help you lose fat so quickly and efficiently that it seems to be melting off of your frame.

Whenever you are trying to make a physical change, attention to your body’s fuel (the food you eat) is of utmost importance. If you’re trying to bulk up-put on muscle mass all over-you will need to increase your daily calorie intake overall, and get a substantial percentage of these calories from lean protein sources. If you’re trying to lose fat while gaining muscle, a reduced calorie diet will help you achieve your physical goals. Keep it high in protein for maximal lean muscle mass gain.

There is no part of the human body that defines health and fitness so well as a lean, toned six pack abs. Whether you’re already in pretty good physical shape and just want to take your body to the next level or need to make drastic improvements in your physique, this collection of tips for getting six pack abs can get you on your way. It will take time, and it will certainly take hard work, but the results will speak for themselves. So give your body the attention it deserves, and stick with your efforts. Six pack abs are closer than you might think.

Get Ripped And Stay That Way!

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by admin on June 9th, 2010 Tags: , ,
Posted in Fitness | No Comments »

Hiit yourself to Burn Fat?

burn fat build muscle
Bill Mann asked:


If one of your fitness goals is to burn fat you’re probably thinking you’ll need to put in lots of time doing long, slow cardio workouts. How tedious and time consuming. Fortunately, there’s a better way. It’s called HIIT (or H.I.I.T.) and it should be a key part of your fat loss plans.

So what is HIIT? HIIT is an acronym for High-Intensity Interval Training. HIIT isn’t another one of those long slow cardio programs. Instead, a HIIT workout involves several cycles of short, hard exercise, followed by short less intense recovery periods. Done right, HIIT workouts are killers, but they don’t take a long time and they’re highly effective at burning fat and building muscle.

HIIT-ing yourself like this causes your heart rate to continually vary, going back and forth from a low level to near your maximum rate. HIIT workouts are short, but intense. A basic HIIT workout consists of a warm-up period, followed by several cycles of varying-intensity exercise, ending with a cool down period. But fortunately, HIIT workouts can be short.

Research shows that a HIIT cardio program can burn up to 9 times the calories as an old-fashioned cardio workout. Shorter, more intense workouts that give far better results than longer, more boring ones.

Why does HIIT burn fat & build muscle better than regular cardio? The spikes in heart rate and energy consumption involved in HIIT cause your body to release massive amounts of growth hormone and other chemicals that trigger fat burning and muscle growth. The intense work you do during the session causes your metabolism to run at a higher rate for many hours after your workout. During this time, your body is rebuilding the tissues stressed by your workout, making them a little stronger and better able to handle the workload you are subjecting them to.

High-Intensity Interval Training not only works better, it fits better into a busy lifestyle. If you’re determined to build a great body, you’re going to have to dedicate a lot of time to strength training. I don’t know about you, but I don’t have the time to run long distances every day on top of strength training. HIIT is a solution to this problem.

HIIT can really make a difference in your fat loss results. But as with other aspects of your effort to burn fat & get fit, starting slowly is the best way to proceed. HIIT workouts are a particularly strong example of this general rule. I know from bitter experience that pushing HIIT too fast can leave you a quivering heap on the ground. Going too hard too fast is also a great way to lose your lunch.

HIIT is truly a more effective way to build muscle and burn fat on your way to awesome personal fitness. If you have any doubts, compare the physique of the typical marathon runner (long, slow distance) to the typical sprinter (short bursts of high-intensity effort). Which one has the kind of body you would want?



Does The Truth About Abs Program Really Work?
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by admin on March 2nd, 2009 Tags: , ,
Posted in Wellness | No Comments »