How To Get Abs

Nothing gets the fat melting like good hard interval training.

Interval training is something everybody should have in their workout plans. It is more efficient that typical cardio because it is far faster, it is more effective because it makes you work harder and faster causing more muscle breakdown, which increases metabolism, which burns fat

Now that you are positive Interval Training (or High Intensity Interval Training) is the key to fat loss, let me explain what it is.

HIIT is when you are alternating between periods of intense exercise and slow exercise with no breaks. For example, instead of going for a monotonous old run like every other joker does, try having a blast at HIIT next time you strap on your jogging shoes. This is exactly how I do it:

1. I pick a spot where there will be nobody around. My favorite is at a school nearby that has a 400 meter running track.
2. Hit the spot you have determined is best for your activity. I use this school because I sprint the 100 meters.
3. After you have stretched, go for a light jog for a couple of hundred meters at alternating paces and stretch your legs. Fling them up high and down low just to make sure that you are ready as you don’t want a busted muscle or bone.
4. Sprint the 100 meters as hard as your poor body can. Go all out. You might feel like you are going to face plant or slip backwards, but keep going. The idea is to sprint like an absolute mad man.
5. After you cross the finish line (it can be 100, 200, 300 meters, you choose) then you lower the pace right down to a light jog. I will do a light jog back to the start of the 100 meter track, then sprint again.

When I am doing this, I like to plan out in my head how many sprints I will do BEFORE I get to the track. If I leave it till I feel buggered, then I am probably going to throw in the towel at 3 sprints, instead of 10.

There is a whole lot about intense interval training in the free fat loss and six pack abs course that is available for absolutely nothing from my website.

Until next time, sprint like Usain Bolt on Meth gettin’ chased by his Momma around Jamaica

Johnny

I thought I would include this epic picture to demonstrate the potential power of my information on your body, if you let me help you !

Knowing which exercises burn the most fat is the key to being able to get rid of that layer of stomach fat fast. When you are beating round the bush trying all sorts of different workouts, you are just wasting time. People out there for the past few thousand years have been learning and making mistakes, for our benefit.They have done the learning and made mistakes so that we don’t have to.

We can shortcut our way to the top.

Fat loss only comes when the body is placed under hard load or unusual load compared to what it is relatively used to. So for the majority of people who are only needing to lose a little bit of stomach fat to get those abs showing, they will need to do some intense work.

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For the people who are very overweight, this means that the first part of fat loss will occur without too much effort. In fact with just dietary changes, losing some weight is very possible. However the further you go into losing fat and building the body you want, the more work you have to do and the smaller your gains get.

This is the same with anything and it is just called hitting a plateau, which means you have to change things up. The point of all this, is not to waffle on, but to say that there is not going to be a one size fits all exercise to lose ab fat. I will list a few below though and tell you what you should be doing depending on your current situation.

Obviously if you are a girl at 20% body fat, you will not be as fat as a guy who is 20% body fat. Factor that in.

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Very Overweight – over 35% body fat:

If you are very overweight, lets face it, you will probably have trouble sprinting up a hill, so that is obviously not practical. You are probably on a diet similar to that of an Oompa Loompa. So you need to make some small changes like:

• Start taking walks each night or morning. Just around your neighbor hood or around a park. Start with walking just 100 yards or so. Then each time you go out, add on a hundred yards each time. As you lose weight you will do it faster and faster.
• Stop buying things such as crisps, cakes, lollies, pies, sausage rolls, white bread, chocolates etc. These things are the biggest hurdle that you will face. However one simple solution to dieting is to just stop buying it. If you go out for lunch a few times a week, have a dessert to treat yourself, just change the majority of your diet and it is impossible you will not see changes.

Averagely Overweight- 20% and up body fat

• You need to start tightening up your diet and eating 4-6 meals per day. Eating whole grains, vegetables, fruits and lean meats, fish and poultry.
• Exercise needs to be some time in the gym doing full body workouts, cardio with more intensity and doing it for about 45 minutes at least 4 times a week. Light ab workouts such as crunches and sit ups are recommended

Almost There – anything up to 19% body fat

• This is where you make or break your progress. You are already looking a lot better than most people who have ever tried to lose weight, or if there is where you are starting, be very grateful.
• Cardio needs to be very high intensity to start burning fat at these levels. High intensity interval training is recommended.
• Weight training definitely needs to be started around these levels as it will synergize with the cardio giving you results twice as powerful as either one alone.  Body splits are recommended, also 1 rep maxes, super sets and the occasional full body workout are advised. Ab workouts such as decline crunches, captains chair, bicycle are probably the best at this stage.
• Diet needs to be very controlled at these levels if you wish to lower body fat further still. Increasing protein intake, increasing good fat intake and lowering carbohydrates except for within 2 hours either side of a hardcore workout.

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I hope this gives you a little direction and an idea about what you should be doing. Some fitness gurus will just advise people on what to do, without even asking them where they currently are. I can’t see somebody with 45% body fat sprinting up a staircase, but I can see them quitting very quickly.

Check out my site for the free course download and feel free to contact me through email or comments.

Until next time, get a grip… and lift it!

Johnny

Sometimes I feel like a pre-school teacher. People are always asking “What stomach exercises can I do to get abs?” or “How many ab workouts should I do before I get abs?” What are the best workouts for my six pack and pecs?”.

I am sure the majority of people realize that this is the complete wrong question to be asking.

Everybody has abs. We all have the same abdominal muscles. Yes some people have trained theirs a little more than you have, but chances are that you just have a big ol’ layer of fat covering them up. Same with pecs, every body has chest muscles, except the difference is that chest muscles grow a lot bigger than ab muscles if you are a guy, so you actually do have to work them hard, but you still have to get the layer of fat off.

Here are my suggestions to a few fat burning workouts that will shed that extra flab, and pump up the chest, and probably surprise you about how good you really can look!

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Workouts for losing fat:

• HIIT – Training with high intensity for 30 seconds to 1 minute and then going back to cruising altitude for a minute. Rinse and repeat. Do this with any cardio such as running, biking, swimming, light weight workouts.
• Boxing – best done round for round with a mate, or just time yourself and slug it out on a bag for 2 minute rounds with some body weight workouts in between rounds.
• Stair/hill climbs – taking on a hill or large stair case as fast and as many times as you can.. Gooood.
• Anything that gets you sweaty and takes the breath out of you is bound to be good for fat burning.

Workouts for Pecs

• Bench press – this is the king of chest workouts. Use either a dumbbell or barbell and lie down on a weight bench. Pushing straight up from your shoulders to get the weights to the full extension of your arms the carefully lowering weight down.
• Incline bench press – same as above but you sit on an incline bench.
• Chest flies – hold dumbbells as if you are at the pinnacle of bench press, then simultaneously but slowly lower your arms to the ground on each side, but keeping them stiff at the elbow. The dumbbells should be following a semi circle pattern and meeting back at the top again.
• Dips – holding onto two bars the same height, you lower yourself down and back up again. Can attach weight if required.

I hope that keeps you busy for a workout session.

Drop past my fat loss site and check the place out, you might just find what you need

Until next time, have the discipline of a monk and form good habits.

Johnny