Get Six Pack Abs

David Martens asked:




Whether you’re 20lbs overweight or 5lbs overweight, a HIIT training routine can help you burn belly fat fast.   In my opinion, it’s the best cardio for weight loss.  Yes, weight loss can be done by combining diet, steady state cardio and strength training, but HIIT will up your fat burning ability to the next level.

What is HIIT?

HIIT, or “high intensity interval training” is the most effective workout technique you can do. To take advantage of the kind of fat burning you can achieve with HIIT, a person works out at a high intensity for a short time, followed by a brief recovery interval.   Generally speaking, you may sprint for 30 seconds and then jog or walk for 1 minute.    You would repeat this workout routine numerous times for the best effect.

The Benefits of HIIT

HIIT training provides many advantages that are not normally found with other workout techniques.  Your legs will be worked good and hard with HIIT training. You may not even have to perform any other strength training for your legs, unless you want to develop larger leg muscles by just doing HIIT a few times each week! And HIIT increases your body’s fat burning potential Doing the intense intervals causes fatty acids to be released into the bloodstream where they will then be consumed as fuel.  Additionally, HIIT results in increased HGH levels.  HGH is responsible for preserving muscle mass and burning fat. To top it off, HIIT workouts create EPOC in the system, an after-burn effect which lets your body burn more calories for hours after you have finished exercising.

The Drawbacks of HIIT

HIIT is not a perfect system. For example, it is not meant to be done every day. It is easy to over train your body if you’re doing strength training for your leg muscles in addition to HIIT. This can be a serious condition where the muscles become over tired and more prone to injury.  To avoid this, it is best to vary your cardio routine from day to day.

Sprint Interval Length

There are a few components of HIIT that you can vary.  First – change the length of your sprint intervals.  Shorter intervals of 15-30 seconds allow you to exert more effort during the sprints.  This increased exertion will help release more HGH into your system. You will also release higher amounts of fatty acids into the bloodstream.  

Working harder for longer than 30 seconds requires more effort.  These result in a greater number of calories burned.   Additionally, these longer intervals deplete glycogen levels (carbs) allowing your body to burn more fat after the completion of a workout.

Recovery Length

The recovery length also impacts the effects of HIIT.   This is the walking or jogging portion of the workout that allows your muscles time to recover.   The length of recovery is relative to the sprint interval.  If your ratio is at 1:1, for example, if you sprint for 30 seconds and then recover for 30 seconds.  If instead, you sprint interval is 15 seconds and your recovery interval is 45 seconds you have a 3:1 ratio.

The longer the recovery in relation to the sprint interval (2 or 3:1), the more effort you can exert in the next interval.  Increasing your effort will produce higher HGH levels.   Additionally, longer recovery reduces the risk of overtraining.

Lactic acid can build up in tired muscles as the carbohydrate glycogen is depleted.  This results in a longer after-burn effect.  However, this can lead to a greater risk of overtraining.

The Best Cardio For Weight Loss

I think that your best cardio for weight loss combines the ratio change of these HIIT training routines to give you all of the benefits, a strong HGH release, fatty acids in the bloodstream for fuel, calorie burning and glycogen depletion.  The first part of the workout is short interval HIIT with a long recovery ratio.   For these intervals, you sprint 15 seconds and recover (jog) for 45 seconds.  This is the method that will release fatty acids and increase the level of HGH into your system. I do a 2 minute warm up, then perform this HIIT set 8 times, for a total of 10 minutes.

The second part of my workout is 25 minutes of steady movement cardio (an exercise bike or light paced jogging).  This provides an active recovery for your muscles.  The steady cardio follow up will burn the fatty acids that have been released into the blood by the HIIT.

End with long, high intensity intervals combined with shorter recovery periods.  This will keep your glycogen levels low and prompt your body to burn fat for fuel.  You will also be supporting a longer after-burn effect that will use more calories. As a final phase, some people perform a 1 minute sprint and a 1 minute jog, but work up to that if you are not able to do it right away. Your muscles should feel tired by the activity but not overtired and painful.   It’s best to keep this final phase to around 10 minutes as well.

So there you have a 45 minute HIIT training routine that I believe is the best cardio for weight loss.  Following this routine a few times a week will burn off the belly fat quickly, no matter what your weight loss goal may be.

fatgurl asked:


i am a girl aged 15 i play alot of sport and want to strengthen my abs mainly lower abs. ~The equptment i have is an exercise ball and 1.5kg,3kg and 5kg weights. Any other good exercises i could try for legs, butt, arms etc please help

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Liam Murphy asked:


For many people the abdominal area is the hardest of all to shape, tone and firm. Some of this has to do with our genetic makeup but a lot of it has to do with our eating and lack of exercise. You can turn a washtub belly into washboard abs with some quick stomach exercises that are made to deliver bang for the buck. What many don’t realize is that your stomach muscles can be exercised daily. You can do stomach exercises and lose that belly fat if you do them at least 3-5 times a week.

Let’s start out easy with The Lift. Lie on your back on the floor. (Use a pillow or towel roll to support the small of your back, if needed). Now keeping your head, back, shoulders and buttocks on the floor, lift your legs about 18 inches from the floor. Your feet should be touching and your legs should be straight. Hold the position for a count of at least 20. Lower your legs just 4 inches and repeat the count of 20. Continue to lower and hold for a count of 20 at least 3 more times. The last count should be done with your legs about 2 inches off the floor. You will feel the pull in the abdominal area with this exercise. Keep your arms flat at your sides and breathe normally with the routine. If you cannot hold the position for the count of 20, start with a shorter count and work your way up until you are able to hold all counts to a total of 30 for each one.

The next belly exercise to blast flab is called The Penguin. With this one you will again lie on your back on a firm surface. Your legs should be together with your heels on the floor. Let your arms rest at your sides. Now slide your right leg to the side a few inches, at the same time take your right arm, and slide it towards the lower leg and ankle, as if to touch it. Keep your shoulders and neck as flat as possible on the floor. Return to the starting position and repeat on the other side. This exercise should resemble the side shuffle seen in penguins. Repeat the routine 30 times on each side. If 30 is too many at first, do what you can until you can do 30 easily.

Crunches are always great to chase away a flabby belly. Many people do not do them correctly so they get minimum results for maximum effort. Try this Ab Crunch Sizzler routine. Lie on the floor on your back with your legs flat and about a shoe length apart at the ankles. Now raise your legs about 6 inches off the floor and at the same time raise your head and shoulders about 4-6 inches off the floor. You can keep your hands flat on the floor or let them rest on your belly. Hold this position for at least a count of 5-10 and release. Repeat this for a total of 30. Only your head and upper shoulders should leave the floor, press your lower back into the floor and do not let your upper back clear the floor.

Raising the back off the floor is a mistake many people make when doing crunches, this strains the back and does not work the abs.

If you make these 3 exercises part of your workout at least 3-5 days a week you will be seeing toned and tighter muscles in just a couple of weeks. In order to blast your belly flab you have to target and work those out of shape abdominals. These exercises are sure belly fat blasters. So why wait? Do stomach exercises and lose that belly fat today!

Carmen M asked:


I’m 17, 5’2” and 132 pounds. I’m a very hard worker and actually quite strong. If I were to work out 6 days a week for an hour and a half (30-40 minutes of cardio & an hour of abs and either arms or legs weight lifting) how long would it take me to get completely toned and have six pack abs?

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psychetruth asked:

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Abs & Upper Body Workout on Fitness Ball, Training w/ Tammy

Five minute body ball exercise routine to tone your abs & upper Body for a firm bikini body.

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Get Six Pack Abs Fast!

harry baguio asked:


People think that six pack exercise can just be a dime a dozen. However, they shouldn’t be that way, since not all exercises are equally created. The impression of some people about abdominal workouts is that these can help create perfect abs. But one must consider the fact that this must be done consistently. He must know his strength and routines for muscle building to attain the perfect abs. The following below is a list of ideas for the best six pack workouts.

 

Hanging Leg Raises

What you’ll do is to suspend yourself from a chin up bar, then attempt to raise your legs straight in front of your body. Through this, much pressure is placed on your abs as they support your body. And when you become stronger, then you can add more variations, like raising your legs further and also twisting from the hips. These activities will surely add resistance and the muscle will surely build up. Do this routine at the beginning of your six pack workouts.

 

Super Crunch

To create **** abs, crunches are still the best options to take. Some forms of crunch workouts must be built into any of your six pack workouts. One form is called the super crunch, which is done by raising and bringing together your chest and knees. This form works on the lower and upper abs and prevents the isolation of one section. The lower abs are built up by lifting your knees, and this is what most people tend to neglect when doing their six pack workouts.

 

Toe Raises

To start, lie on your back and then lift your legs straight up to the ceiling. If you’re flexible enough, then your legs should look perpendicular to the ceiling. Then bring your legs towards your head making your abdominals to squeeze. Lastly raise your feet towards the ceiling. This works on your entire core of your abs and on the lower muscles. And try to make a circular motion when you raise and lower your legs.

 

Ab Bar

This type is strenuous, but the nice thing is it can do wonders if done at the beginning of your six pack workouts. You’ll just lie on your forearms and raise your body onto your toes. Then adjust your position so that the weight will be felt by the abdominals. Hold on to this position for as long as you can. Aim yourself to keep this position for one minute. Through this, you are giving your abs a workout that will not need to repeat repetitions of an exercise. That’s why this type of exercise is one of the most difficult among six pack workouts.

 

With just few of the exercises, these can help build up the abdominal muscles quickly. If done consistently, then results will be seen. But then you are not to keep this workout for a long time since this is only a part of the equation, you must have to maximize your results.

To learn more on how to get six pack abs, check out Vince Delmonte’s Six Pack Abs Quest

inshape4u asked:

See: http://www.nowloss.com/how-to-get-six-pack-abs-fast.htm for more lower & upper six pack abs exercises or… See my other videos for more lower ab exercises.

*Instructions*

Please watch the first half of this lower ab workout video twice so you’ll fully understand what’s going on because if you don’t…

You’ll get frustrated and won’t “feel it” working your lower abs but like I say in the video…

The key to getting a good lower ab (or six pack abs) workout with this exercise is to keep your back flat at all times by using you lower abs to keep your back pressed against the floor and…

You should always feel the ruler or pencil on your lower back at all times and if you don’t…

You need to put your legs up higher and if it’s too easy put your legs out lower and/or hold out your legs longer than 2 seconds or…

Another way to make this exercise more effective for flatten your lower abs is to use ankle weights to tone up your lower ab area even more.

I recommend you do only 1-to-2 ab exercises for ab workout but if this is the only lower ab exercise you’re going to use then…

You should do 3-to-5 sets of 8-to-12 reps twice a week and after about 2-to-4 weeks your body may become used to this exercise so you need to go here: http://www.nowloss.com/how-to-get-six-pack-abs-fast.htm to see some new six pack ab exercises you can do to flatten your abs fast.

If you have any comments or questions… Leave them below the video or go to NowLoss.com to see more stuff for building six pack abs, getting flat abs & losing love handles for a complete midsection workout(All FREE)

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