7 Tips You Should Add To Your Ab Training Plan To Lose Those Last 10 Pounds
Losing that last small amount of fat to let your six pack abs show results can be more difficult than losing any other amount of weight.
Are you ready to throw in the towel because it seems that workout after workout are keeping the results of your ab training plan away? At times it may even appear you are essentially doing something wrong when you train hard in your typical workout.
This may sounds crazy, but it may not be your workout, or even the program you chose to train with or build into your workout! Unless you can build muscular confusion into your abs training plan, you could be simply driving yourself crazy.
The human body is designed to hold on to fat stores for insurance against starvation, and thousands of years of evolution still haven't changed our typical build.
It is possible to get your six pack abs showing if you change up your diet and the way you train a bit.
Read along and follow the 7 steps below to boost your metabolism.
Six Pack Abs Success-Running Won't Do It Doing a daily run might have helped you lose weight when you had 20-30 lbs to lose.
As you get closer to your goal however, the less likely it is that those runs will continue to help.
After awhile, your body gets used to the distance and the effort and in order to continue to lose weight you have to increase your distance.
A far more efficient way is to increase your weight training efforts, as this will give you a metabolic boost for a longer period of time.
Work Your Whole Body Whole body exercises will help you to burn those last few pounds better than working muscles in isolation.
The more muscle groups worked in an exercise session, the greater the boost in metabolism you will receive.
The University of Wisconsin found that men who engaged in whole body workouts elevated their metabolisms for two days after.
Doing three workouts a week using whole body exercises will help to keep the fat burn going.
Reps for Six Pack Abs The number of repetitions done during weight training has a direct result on the amount of fat burning the body does.
12-15 reps of an exercise, done with weight that requires a lot of effort, will help you to keep your metabolism on high for hours after your work out.
How to know you're working hard enough? The last several reps should use your maximum effort.
More Sets Does Not Equal More Burn Fat burning hormones are released while you do sets of exercises, but there seems to be a point at which you don't get any benefit.
Research has shown that doing 3-4 sets of an exercise is the maximum amount that will rev your metabolism.
Any more than this is just wasted energy.
Intervals Are Best for Six Pack Abs Long runs in the park might feel good, but to lose that last 10 pounds for your six pack abs, you would be more efficient by implementing HIIT into your workout.
Short, intense intervals of aerobic exercise will burn more fat than longer, more sedate sessions.
On days off from weight training, doing quick sprints (30 sec) at maximum effort will kick your muscles into anaerobic overdrive and will cause fat burn similar to weight training.
Short Rests In Your Program Will Spell Success While wait times for some exercises might be long depending on the time of day you go to workout, you should try not to rest for more than 60 seconds between sets or exercises.
Keeping rest periods short in your exercise program prevents the lactate in your muscles from being washed away by oxygen and will help to keep your metabolism revved for even longer.
Save Time on Your Six Pack Abs Workout Try to pair sets of exercises that work different muscle sets together, so that when one group of muscles is working the other group is resting.
For example, pair shoulder exercises with leg exercises so that you do a seamless workout.
This will not only save you time in the gym, but will also allow you to keep your metabolism high while you're working out.
Make sure that you do your sets at a good pace with good form.
Moving through exercises too fast can cause you to break your form.
Did you ever see someone do sets of crunches or pushups too fast? They don't complete the exercise properly and they use momentum to bounce through the exercise.
Not only does this look silly, it does nothing for your actual workout and could have injury as the end result! With a few minor adjustments to your workout program, you can lose that last ten pounds.
After that you would be able to say you achieved the results you want, which is to show six pack abs.
Don't forget that good form and using the above tips will help you to get there.
Are you ready to throw in the towel because it seems that workout after workout are keeping the results of your ab training plan away? At times it may even appear you are essentially doing something wrong when you train hard in your typical workout.
This may sounds crazy, but it may not be your workout, or even the program you chose to train with or build into your workout! Unless you can build muscular confusion into your abs training plan, you could be simply driving yourself crazy.
The human body is designed to hold on to fat stores for insurance against starvation, and thousands of years of evolution still haven't changed our typical build.
It is possible to get your six pack abs showing if you change up your diet and the way you train a bit.
Read along and follow the 7 steps below to boost your metabolism.
Six Pack Abs Success-Running Won't Do It Doing a daily run might have helped you lose weight when you had 20-30 lbs to lose.
As you get closer to your goal however, the less likely it is that those runs will continue to help.
After awhile, your body gets used to the distance and the effort and in order to continue to lose weight you have to increase your distance.
A far more efficient way is to increase your weight training efforts, as this will give you a metabolic boost for a longer period of time.
Work Your Whole Body Whole body exercises will help you to burn those last few pounds better than working muscles in isolation.
The more muscle groups worked in an exercise session, the greater the boost in metabolism you will receive.
The University of Wisconsin found that men who engaged in whole body workouts elevated their metabolisms for two days after.
Doing three workouts a week using whole body exercises will help to keep the fat burn going.
Reps for Six Pack Abs The number of repetitions done during weight training has a direct result on the amount of fat burning the body does.
12-15 reps of an exercise, done with weight that requires a lot of effort, will help you to keep your metabolism on high for hours after your work out.
How to know you're working hard enough? The last several reps should use your maximum effort.
More Sets Does Not Equal More Burn Fat burning hormones are released while you do sets of exercises, but there seems to be a point at which you don't get any benefit.
Research has shown that doing 3-4 sets of an exercise is the maximum amount that will rev your metabolism.
Any more than this is just wasted energy.
Intervals Are Best for Six Pack Abs Long runs in the park might feel good, but to lose that last 10 pounds for your six pack abs, you would be more efficient by implementing HIIT into your workout.
Short, intense intervals of aerobic exercise will burn more fat than longer, more sedate sessions.
On days off from weight training, doing quick sprints (30 sec) at maximum effort will kick your muscles into anaerobic overdrive and will cause fat burn similar to weight training.
Short Rests In Your Program Will Spell Success While wait times for some exercises might be long depending on the time of day you go to workout, you should try not to rest for more than 60 seconds between sets or exercises.
Keeping rest periods short in your exercise program prevents the lactate in your muscles from being washed away by oxygen and will help to keep your metabolism revved for even longer.
Save Time on Your Six Pack Abs Workout Try to pair sets of exercises that work different muscle sets together, so that when one group of muscles is working the other group is resting.
For example, pair shoulder exercises with leg exercises so that you do a seamless workout.
This will not only save you time in the gym, but will also allow you to keep your metabolism high while you're working out.
Make sure that you do your sets at a good pace with good form.
Moving through exercises too fast can cause you to break your form.
Did you ever see someone do sets of crunches or pushups too fast? They don't complete the exercise properly and they use momentum to bounce through the exercise.
Not only does this look silly, it does nothing for your actual workout and could have injury as the end result! With a few minor adjustments to your workout program, you can lose that last ten pounds.
After that you would be able to say you achieved the results you want, which is to show six pack abs.
Don't forget that good form and using the above tips will help you to get there.
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