The Fastest Way to Great Abs

By Phil Sims

The most important thing you need to do in order to get great abdominals is not exercises to build up your abs, it is exercise to get rid of all the fat that is currently covering up your core muscles. If you have been doing a lot of exercises that target your core you probably already have great abs, they are just hidden by the layers of fat on top of the muscle.

It will take time to be able to do this, with the exact amount of time depending on the plan that you use and the amount of time and effort you put into it. It is possible that you might be able to see a real difference within three months. To do this you will need to have a plan that includes cardio, proper nutrition, strength training, setting goals, choosing a healthy lifestyle, getting the proper support from your social circle, getting enough rest and making sure you have plenty of time to recover between workouts. Your goal should be to lose two to three pounds per week with between three and five hours of exercise per week.

The first thing you need to do is to make sure that you are doing the right type of cardio. Longer cardio sessions at a lower intensity may use up more energy from fat cells, but they end up using less energy overall. This is because you only burn energy during the workout with this type of cardio. If you do high intensity interval training instead, working one to two minute energy bursts into the workout, you will not only burn more calories faster, you will also keep burning more for a three to six hours after you stop working out. This means that the overall number of calories that you burn is greater, which translates into greater weight loss and greater fat loss. This type of workout is also better for improving your heart and lung function.

Another reason that high intensity interval training is better for you than low intensity workouts is that your body adapts based on the type of training that you do. If you do high intensity work that uses glucose from the muscles, it is likely to start storing more energy in that format. However, the low intensity workouts that burn fat cells first will be likely to start your body storing more energy in the fat cells, which is the exact opposite of what you would like it to do.

High intensity exercise also forces your heart and lungs to work harder, which in turn will make these muscles stronger and more efficient. A stronger and more efficient heart and lungs means that you are less likely to suffer from cardiovascular problems as you get older.

The type of cardio workout you do is not important, as long as it raises your heart rate sufficiently. The treadmill is very versatile, and you can use it to jog or to do power walking. The important thing is to do three 45 minute interval workouts per week first thing in the morning before you eat. After warming up for a few minutes you want to do six to nine high intensity intervals, resting just long enough to catch your breath in between each interval.

Besides interval training, there are a number of other things that are helpful in getting six pack abs. These tips will help to get you great abdominals quickly.

Nutrition is very important. You want to eat smaller meals more often, and be sure that each meal includes some protein, carbs, and healthy fat. You will want to minimise starchy carbs, saving these mainly for days when you are going to be doing cardio.

Rather than just doing sit ups, you want to do more functional exercises to strengthen your core. These include things like boxing, plyometrics, sprinting, and strong man type exercises.

You are more likely to follow your plan if you tell everyone around you what you are trying to do. They will give you the social support you need. You should also try to spend time with people who want to achieve similar goals.

A cocktail that contains a little bit of caffeine, L-tyrosine, and vinpocetine about half an hour before you do any type of workout.

You also want to start wearing tighter, more form fitting clothes. This will help to motivate you as well as showing off your new figure as it emerges.

Goal setting is also very important, with lots of deadlines for you to try to meet, as they are very motivating.

Visualisation has also been shown to be very effective in reaching goals. Imagine what you will look like with a six pack and it will be more likely that you will actually reach your goal.

You should also make sure that you vary the exercises that you do for your abdominals. Your muscles shouldn’t have time to get used to the exercise. If they do, then the exercise becomes less effective.

While you are exercising and off and on throughout the day you should suck in your stomach to work your Transverse Abdominal (TVA) muscles. This will strengthen your innermost core muscles and also help to make it less likely that you will injure your back. This will also help to counteract any slumping you might have been doing during the day.

Anyone can get cut abs with the right method, and at any age too. You will end up both looking and feeling better, so give it a try now.

Here’s a great resource:  The Truth About Abs

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