Six Pack Abs Exercises - 7 Easy And Crucial Cardio Exercises You Can Do For Six Pack Abs
If you want to know how to get a six pack fast then one thing I always advise people to focus on (among various elements I'll explain later) are cardio workouts. I advise this for a number of reasons:
1. Cardio workouts are indispensable to an effective training program and general good health.
2. Cardio workouts that burn fat, torch calories and help you lose weight faster.
3. Cardio workouts increase endorphins, which give you a sense of well-being.
4. Cardio workouts will gradually intensify as you achieve your goals.
5. Cardio workouts and diet plans to help you get your leanest body ever.
Any when you're lean, the six pack will shine through easily. Then, at that point it's simply a case of toning up, and incor porating a sustainable diet (which you can learn more about at my website which shows you how to get six pack abs fast)
With 34% of Americans overweight, it's clear that many of us are not following the latest fitness guidelines that prescribe an hour of exercise a day.
Cardiovascular exercise simply means that you're involved in an activity that raises your heartrate to a level where you're working, but can still talk (aka, in your Target Heart Rate Zone).
Cardio Workout Routines
Running starts with good warm up. Cardio workouts will gradually intensify as you achieve your goals. Cardio is not just about running and using cardio machines, it is about participating in ideas that get your heart rate up. Cardiovascular exercise depends on your heart rate. So you want to focus on keeping your heart rate up without pushing it too high.
Cardio Workouts For Beginners
Exercise will help you lose weight and tone your body. If you are starting a new exercise program, you have to be careful about just jumping in. So you should use the following advice to keep on track with your cardio exercises...
These guidelines give you a general idea of how to incorporate cardio into your life. Running should be kept at an intense pace to make the heart rate reach the anaerobic levels.
This can be determined by getting the maximum heart rate and checking this regularly while doing the exercise. The number of beats should be multiplied by 6 to get the heart rate.
Resume walking at a pace that would bring up the heart rate up to 70% of the maximum heart rate. By definition, cardio workouts can be any exercise, such as:
Jogging,
Running,
Biking,
Swimming,
Elliptical machines,
Stairs,
Jumping rope
These will all raise and maintain your heart rate over a predetermined amount of time. My general guideline is to perform 30-45 aerobics with moderate-to-high intensity 3-5 times a week.
High intensity cardio training is a superior method of fat loss due to its effect on post workout metabolic rate. Once you know your target heart rate, during your cardio workout you should periodically check your pulse by using your index finger and middle finger to find the pulse below your ear behind your jaw.
Aerobic Exercises are the best Cardio/weight Loss exercises and bodybuilders swear by them. Even in the study that's frequently cited to show that interval training is "9 times better" than traditional cardio for fat loss, neither group lost a significant amount of weight. In my experience, "waves" of intervals interspersed with steady-state cardio works better for fat loss than interval training alone.
Ultimately, exercise is just like anything else but, unless it's important to you, you're never going to make time for it.
Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Exercise research suggests that you can lower your risks for heart disease with three 20-minute cardio workouts during the week.
You need to have a well balanced, concentrated diet along with a proven [http://secretsixpackabs.com/Which_abs_training_system_should_you_buy_.html]abs training program to see the best results in the quickest possible time.
6 Pack Abs – The Essential Diet For Achieving 6 Pack Abs
Your choice of foods is absolutely crucial when it comes to achieving those 6 pack abs. Roughly speaking, 80% of the work involved is in losing that belly fat. It's therefore extremely important that you're eating correctly. You can perform as many ab exercises as you like, but until you start shedding that layer of fat you're not going to see results at all.
- Stick To Low GI Foods
'GI' stands for Glycaemic Index. It is a ranking system based on the effect that foods have on our blood sugar levels. To explain this in a nutshell, the faster we are able to digest a particular food, the higher the GI level, and the faster that food will be converted into sugar and hence enter our bloodstream. Foods with high GI levels cause spikes in our blood sugar levels due to the fast rate of dige stion. This results in insulin being secreted. Insulin is the culprit responsible for converting excess unused sugar/food into fat! So, the idea is to keep those insulin levels down, and to do that we stick to low GI foods. Low GI foods will also help to keep you feeling fuller for longer periods through out the day because energy is released a lot more gradually than with high GI foods.
Examples of low GI foods are: all whole grains (breads, cereals etc), brown pasta, brown rice, whole wheat produce, soya, linseed, and many more. (See the end of this article for a resource link on a more complete list of foods.)
- Low-Fat Foods
Try to stay away from foods that are high in fats. Fats contain more than double the calorie count per gram compared to carbohydrates and proteins. This means that it takes more than double the physical activity to burn it off! Stick to low-fat foods such as fat-free or low-fat milk, smoothies, cottage cheese, low-fat spreads and sauces. Make sure that the fats that you do take in are good fats. Good fats have many benefits such as protecting the brain and central nervous system, these fats are essential to your daily diet.
Examples of good fats are: olive oil, fish oil, nuts and avocado pear. Please not that it's important to balance your fat intake as it's extrememly easy to get a large amount of calories in the form of fats without even knowing it. For example, a handful of nuts can be the equivalent to a small packaged microwave meal.
- Watch Your Sugar and Carb intake
Carbs (or carbohydrates) are the body's preferred source of energy. We need carbohydrates for energy on a day to day basis, however taking in more carbs than we burn in a day will result in fat gain. Try to keep your carb intakes to around work out times as this will ensure that you're burning that fuel up and won't result in that excess sugar being converted to fat.
It's crucial that you have the correct balance of the above points.
There is so much misleading information out there that simply results in fat gain and bad health, be cautious about what you read.
Abs Diet Habits – 6 Tips On Eating Right To Get Six Pack Abs
Many people do not realize to get six pack abs, they not only need to do the right abs workouts, they also need to eat right. But even though you know the importance of abs diet, there’s a lot of information that gives you conflicting recommendations when you search abs diet. Sometimes, it makes you wonder does the abs diet work? Yes, it does, but only if you do it right. Here’re 6 tips to overcome your abs diet challenge.
1. Drink more water
Our body comprises 75% water, it helps to transport nutrients, minerals and vitamins to various part of our body. If the water level in our body is low, it will affect our body ability to bring the much needed nutrients to and to remove the waste material out of the different part of the body. Water is also one way to control your appetite .
If you suffer from water retention, one of the best way to get rid of that is to drink more water, and not less. Water retention is actually another aspect of our body survival mechanism. Drinking more water while you eat helps to alleviate the nagging feeling of not having eaten enough.
2. Eat carbohydrates together with protein
A good abs diet meal will need a balance of carbohydrates and protein to build muscle and burn fat. Protein is essential for building healthy muscles and maintaining a strong immune system. It also helps to stabilize the body insulin level. It has a high thermic effect – meaning it will expend more energy for digestion, absorption and disposal of ingested food.
Carbohydrates are a major source of fuel your body uses for activities. However, too much of it will stimulate the appetite, causes mood swings and promote fat storage instead of burn fat. Therefore, striking a balance is important when you eat – balance the protein and carbohydrates intake.
3. Take protein and carbohydrates 1 hour after workout
To burn fat and gain muscle, research shows that taking abs diet smoothie containing protein and carbohydrates one hour after workout is more effective in muscle protein synthesis.
4. Eat 5 to 6 meals a day
Research has shown that the best way to get flat abs, burn fat and gain muscle is to consume 5 to 6 small balanced abs diet meal throughout the day. Such meal can be as simple as a shake, low fat cottage cheese mixed with fruits or yogurt.
5. Serving size appropriate for your body weight
In order to control your calorie intake in your abs diet meal, you have to keep the appropriate serving size of your food intake to be that of the size of your clenched fist.
6. Give yourself a treat once a week to help your abs diet plan
Eating whatever you want once a week, outside your abs diet menu, may in fact help you burn fat and gain muscle. You see, when your body starts to burn fat, it causes your body's survival mechanism to kick in and tells that you are starving. Eating whatever you want once a week may calm that 'feeling'. We do not want your brain to feel that you are starving because that will cause your body to start storing more fat.
6 Pack Abs – Cardio Exercise For 6 Pack Abs
Many people out there seem to think that doing countless sit-up and crunches all day will result in toned 6 pack abs. This is a great misconception and nothing could be further from the truth. The truth is that everyone, no matter how big their belly is, has 6 pack abs underneath that extra layer of fat. The key is to get rid of this fat layer and as a result expose those abs. Sit-ups and crunches will only assist in the actual muscle building of the abs themselves, but without losing that fat layer you won't be seeing any abs at all.
One of the most efficient ways to lose fat (aside from eating correctly) is performing cardio exercise. This could be swimming, running, cycling or even fast-paced walking.
- Perform Fasted Cardio
A very useful tip is to perform your cardio on an empty sto mach when trying to achieve those 6 pack abs. I recommend doing your cardio first thing in the morning before breakfast. When we wake up in the morning our body is in a catabolic state. Catabolism means 'the breaking down' of body tissue, this is the optimum time to perform your fat burning exercises as your body is literally in fat burning mode. In addition to this, because you haven't eaten any food before the exercise your body will break down mostly fat in order to fuel your exercise session rather than food in your system. The idea is to leave our body no choice but to burn mostly fat.
- Maintain Your Optimum Fat Burning Heart Rate
When performing any exercise our body decides what resources to use for fuel based on how intensive the exercise is. It all comes down to our heart rate during the exercise. Research shows that our body tends to burn fat optimally at a specific heart rate. This heart is roughly 63% of our maximum heart rate. One is able to maintain this heart rate by slow jogging, fast-paced walking or other similar low intensive activity. One wouldn't think so but this low intensive style exercise is optimal for fat burning! See the end of the article for a resource link which explains exactly how to calculate 63% of your max heart rate.
- Perform HIIT To Your Boost Metabolism
Aside from low intensive cardio, it's also a good idea to throw in some high intensive interval training (HIIT). This basically involves performing short bursts of intensive activity. An example would be sprinting (running) as fast as you can for half a minute, and then jogging for half a minute, then sprinting for half a minute, then jogging again and simply repeating this process. Although HIIT will not burn as much fat as low intensive cardio during the exercise itself, it is able to boost one's metabolism even after you are have finished the exercise. For the next few hours after the exercise your metabolism will be a lot higher than it was before performing the exercise. This means that by doing HIIT you are literally turning your body into a fat-burning machine for the remainder of the day.
It's important that you apply a combination of the above points. There is so much misleading information out there that can simply lead to fat gain and bad health, so be very cautious about what you read.
6 Pack Abs – Essential Facts For Achieving 6 Pack Abs
Developing 6 pack abs can be one of the most frustrating tasks known to mankind. However, this is only the case if one does not have the right information at hand. There are so many old wives tales out there regarding the development of 6 pack abs that it's no wonder people eventually give up hope and accept their bulging belly to become part of them for life.
No matter who you are or how slow you think your metabolism is, you are capable are developing toned and attractive 6 pack abs. Every single one of us has an underlying 6 pack of abs to be uncovered. The key is simply to reveal your abdominal muscles by following a handful of basic principles which help shed those extra layers of unwanted fat. It's also important that you know why you're using the methods you're using, this will help keep you motivated and give you better insight into what you're trying to achieve. In addition, one needs to be willing to put in the effort and have the determination to follow through with it. Your 6 pack of abs will not come from sitting on the couch in front of the television all day, and that's a promise. Below I will touch on 3 main area's that are absolutely essential for achieving those 6 pack abs in a reasonable amount of time, and without too much unnecessary back ache and pain:
- Diet
Your choice of foods is absolutely crucial. Keep in mind that 80% of the work involved is in losing that belly fat. It's therefore extremely important that you're eating correctly. You can perform as many ab exercises as you like, but until you start shedding those layers of fat you're not going to see results at all. See the end of this article for a resource link on the foods you should be focusing on.
- Eating Patterns
In addition to what to eat, another important factor is when to eat. I highly advise against skipping meals and eating one or two meals in an entire day. Doing this puts your body into starvation mode. This means that the next time you eat, your body will store a lot of that food as fat as it doesn't know when it's going to be fed again! Instead, you want to be eating 6 small meals through out the day. This maintains your blood sugar levels, increases your metabolism, and keeps your body burning fat all day long.
- Cardio
It's highly recommended that you throw in some form of cardio work out. This could be running, cycling, swimming, skipping, or even fast-paced walking. This will help in speeding up the fat burning process and will result in faster results.
- Ab Building Exercises
This is probably the least important factor when it comes to achieving 6 pack abs, believe it or not. As mentioned before, everyone already has a 6 pack of abs underneath that layer of fat. However, performing ab exercises will help in shaping and increasing the definition of your abs. It will also aid in burning calories which will result in fat loss too.
It's crucial that you apply the correct combination of the above points. There are so many exercises and diets out there that simply result in fat gain and back ache, so please be cautious about what you read.
