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

Nobody wants a long and and boring fat loss workout to get abs. This is one of the most common excuses “I don’t have time because of ……”. Well here goes that excuse busted right in two. If you want to workout at home that is fine, body weight exercises and cardio will get you so far, but the most fat loss comes from lifting weights, that is how body builders get so toned and ripped. However your goals are up to you.

1. Do High Intensity Interval Training

Doing HIIT is like exercising on Meth! Here is an example of how to do it:

• Warm up and stretch (doesn’t matter what exercise you do you should always warm up some how.
• Take it easy for 1 minute (If running, just jog, if boxing, hit the bag lightly, if biking, just cruise etc), as soon as that one minute comes, go like a bat out of hell for 30 seconds. This is full on sprinting, full force punches or kicks and intense biking.  After those 30 seconds, go back to cruising mode. Repeat this for 20 minutes and you will be stuffed – guaranteed! If not, you aren’t going hard enough!

2. Do super sets in the gym

This is where you work one muscle, for example chest, on the bench press till failure. The next exercise you do will be something that also works the chest, but in a slightly different way, such as dips. Do this workout till failure too. Do this for a few body parts each time you hit the gym and you only need to spend half the time there!

3. Take 5 minutes 2x per week to work on abs

That is all you need when you are just a beginner (less than 6 months continuous training). Doing exercises such as decline or incline crunches, captains chair crunch, bicycle crunch are all hardcore workouts for the abs that will get the burn like crazy.

Keep your workouts short but intense and your diet strict and you will see faster results than steroids.

Do you want to learn how I do it? Download your free fat loss program now!

Until next time, go balls to the wall

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