The Ultimate Weight Training And Cardio Plan For Rock-Hard Abs
Yes, you have abs -- they just need to be uncovered. And the most
effective way to torch fat above your belt is by building more total
body muscle, which in turn will stoke your metabolism.
The compound exercises in this plan -- squats and dead lifts -- not only stimulate strength gains but also train your trunk muscles harder than many traditional core exercises do, according to researchers at Appalachian State University. As a result, you'll build a leaner, stronger midsection, all without doing a single ab exercise. Not ready to give up your crunches? Set a timer for 5 minutes after you've completed all the exercises in this plan, and then finish your workout with your favourite ab moves.
The compound exercises in this plan -- squats and dead lifts -- not only stimulate strength gains but also train your trunk muscles harder than many traditional core exercises do, according to researchers at Appalachian State University. As a result, you'll build a leaner, stronger midsection, all without doing a single ab exercise. Not ready to give up your crunches? Set a timer for 5 minutes after you've completed all the exercises in this plan, and then finish your workout with your favourite ab moves.
Your 6-Week Plan for a 6-Pack
Directions: Lift
weights 3 days a week, alternating between the two routines described at
left and resting at least a day between sessions. For example, if you
do Workout A on Monday and Friday and Workout B on Wednesday of this
week, then schedule Workout B for Monday and Friday and Workout A for
Wednesday of next week.
Weeks 1 to 3
Start with 5 sets of 5 repetitions of the first exercise -- either the chin up or front squat. Rest 2 minutes between sets. Then do the next three movements in your routine as a circuit, completing just 1 set for each exercise before progressing to the next move. Do 8 to 10 reps of each movement in the circuit, resting 60 seconds between sets. Repeat for a total of 3 rounds.
Weeks 4 to 6
In each workout, perform 6 sets of 3 reps for the first exercise, resting 2 to 3 minutes between sets. Then do the next three exercises as a circuit, just as you did during Weeks 1 to 3 -- except you'll be completing 10 to 12 reps of each exercise and resting 60 seconds between moves. Do a total of 4 rounds.
In each workout, perform 6 sets of 3 reps for the first exercise, resting 2 to 3 minutes between sets. Then do the next three exercises as a circuit, just as you did during Weeks 1 to 3 -- except you'll be completing 10 to 12 reps of each exercise and resting 60 seconds between moves. Do a total of 4 rounds.
(Weight Loss Tip Of The Day)
Fat Loss Strategies:
Fat Loss Strategies:
Eat More Frequently:
Frequent healthy meals prevent hunger by keeping your blood sugar stable. Frequent smaller meals also decrease your stomach size over time, which means you'll feel fuller sooner. Judge what suits you best according to your busy schedule, or ask a Doctor for advice in nutrition.
Frequent healthy meals prevent hunger by keeping your blood sugar stable. Frequent smaller meals also decrease your stomach size over time, which means you'll feel fuller sooner. Judge what suits you best according to your busy schedule, or ask a Doctor for advice in nutrition.
Tomorrow: Benefits Of Interval Training
http://www.menshealth.com/fitness/muscle-building-ab-exercises
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