If you've been training at the gym to get a six pack and build
muscle but are seeing little results, try making these changes to your
workout so your midsection looks amazing!
Work Many Muscle Groups
If you want to train for a six pack, you want to maximise the fat burning effect in the exercises you do. This means doing intense exercises with multiple muscle groups across the entire body for maximum fat loss!
Why should you train this way? It's called the EPOC (excess post-exercise oxygen consumption) or afterburn effect, where you can burn fat after your workout (even when you're resting) for up to days after your workout! The greater the intensity of your workout, the greater the fat burning effect!
To make sure your workout is intense, do compound movements! This means bench presses, squats, deadlifts, dips and chin-ups! When you activate more muscle groups at a high intensity and work rate, your body needs to burn more fat to recover your muscles, balance your hormones and refuel! Compound movements involve a higher workload than isolations (such as bicep curls and many machine exercises) because more muscle fibres are activated and more force is required to complete each action!
To make sure your workout is intense, do a whole-body workout! This works along the same principle as choosing compound movements over isolations... when you work your whole body vs. a few muscle groups, your body needs to burn more fat to recover all of those different muscle groups!
Increase Protein Intake
This tip may not be for everyone - but consider the amount of protein in your diet. Are you eating lots of poultry, fish, beef, pork and other meats? Or is most of your diet made up of things from the carb variety?
If you've grown up on a low or medium protein diet, increasing your protein intake may have a MASSIVE effect on your body's ability to store muscle and burn fat. This is because many of the amino acids you ingest when you eat protein help encourage the processes of muscle building and fat storage. The protein leucine helps keep you full, so you eat less empty calories (keeping you trimmer) and the amino acids arginine, ornithiene and lysine help your body secrete growth hormone, which is a vital signal for your body to build muscle and burn fat as energy.
Increase your protein intake by eating lots of meats from lean sources, such as poultry, fish, eggs and lean beef. Additionally, nuts and tofu are great sources of protein for snacks.
My favourite protein power-food is whey protein, a powdered form of the liquid by-product of cheese making. If you've seen people at the gym with their coloured shakes or buying protein drinks from the counter, most likely they're taking in whey protein.
Whey can be up to 90% protein (in isolate form) and is a great low-fat, low-carb protein source! It also has mood-boosting properties and is fast absorbing. Consider whey protein supplementation to boost your daily protein intake!
Do Cardio!
Especially if you have endomorph body-type tendencies, that is, you will store fat at any opportunity, cardio is a great way to make sure you keep trim!
For many people, a cardio program alone will NOT be enough to get enough fat loss for a six pack. However, along with a weight training program that boosts your metabolism for an extended period of time, cardio can help put your fat burning into overdrive!
Just like in your weights workout, you must ensure that your cardio is at an intense level. Generally, the greater intensity and higher oxygen output your cardio, the more overall fat you'll burn in the workout. However, if you are just starting out cardio, don't be afraid to train your body up. It make take some weeks of training before you can push your body at a high intensity!
Eat Protein Post-Workout
To ensure you're building muscle and burning fat at your maximum-rate post-workout, make sure you eat a high-protein meal after any high-intensity workout, especially weight training sessions!
By the end of a session, your body will be in a catabolic state, breaking down muscle tissue for energy. Eating a high protein meal of lean meats or a whey protein drink will ensure that your body has the fuel to repair and grow muscle tissues, not break it down for recovery.
That's It!
If six pack abs are the thing you really want, that's how you start to adjust your workout and lifestyle for maximum fat loss and some muscle building! A high-protein diet and intense exercise activating as many muscle groups as possible is key in creating a fat burning stimulus that will get your abs looking super awesome!
Remember, there's always more you can do to maximise fat loss and it's all nutrition and discipline! Cut the foods that put on fat and eat clean, natural foods to get accelerate six pack results!
Work Many Muscle Groups
If you want to train for a six pack, you want to maximise the fat burning effect in the exercises you do. This means doing intense exercises with multiple muscle groups across the entire body for maximum fat loss!
Why should you train this way? It's called the EPOC (excess post-exercise oxygen consumption) or afterburn effect, where you can burn fat after your workout (even when you're resting) for up to days after your workout! The greater the intensity of your workout, the greater the fat burning effect!
To make sure your workout is intense, do compound movements! This means bench presses, squats, deadlifts, dips and chin-ups! When you activate more muscle groups at a high intensity and work rate, your body needs to burn more fat to recover your muscles, balance your hormones and refuel! Compound movements involve a higher workload than isolations (such as bicep curls and many machine exercises) because more muscle fibres are activated and more force is required to complete each action!
To make sure your workout is intense, do a whole-body workout! This works along the same principle as choosing compound movements over isolations... when you work your whole body vs. a few muscle groups, your body needs to burn more fat to recover all of those different muscle groups!
Increase Protein Intake
This tip may not be for everyone - but consider the amount of protein in your diet. Are you eating lots of poultry, fish, beef, pork and other meats? Or is most of your diet made up of things from the carb variety?
If you've grown up on a low or medium protein diet, increasing your protein intake may have a MASSIVE effect on your body's ability to store muscle and burn fat. This is because many of the amino acids you ingest when you eat protein help encourage the processes of muscle building and fat storage. The protein leucine helps keep you full, so you eat less empty calories (keeping you trimmer) and the amino acids arginine, ornithiene and lysine help your body secrete growth hormone, which is a vital signal for your body to build muscle and burn fat as energy.
Increase your protein intake by eating lots of meats from lean sources, such as poultry, fish, eggs and lean beef. Additionally, nuts and tofu are great sources of protein for snacks.
My favourite protein power-food is whey protein, a powdered form of the liquid by-product of cheese making. If you've seen people at the gym with their coloured shakes or buying protein drinks from the counter, most likely they're taking in whey protein.
Whey can be up to 90% protein (in isolate form) and is a great low-fat, low-carb protein source! It also has mood-boosting properties and is fast absorbing. Consider whey protein supplementation to boost your daily protein intake!
Do Cardio!
Especially if you have endomorph body-type tendencies, that is, you will store fat at any opportunity, cardio is a great way to make sure you keep trim!
For many people, a cardio program alone will NOT be enough to get enough fat loss for a six pack. However, along with a weight training program that boosts your metabolism for an extended period of time, cardio can help put your fat burning into overdrive!
Just like in your weights workout, you must ensure that your cardio is at an intense level. Generally, the greater intensity and higher oxygen output your cardio, the more overall fat you'll burn in the workout. However, if you are just starting out cardio, don't be afraid to train your body up. It make take some weeks of training before you can push your body at a high intensity!
Eat Protein Post-Workout
To ensure you're building muscle and burning fat at your maximum-rate post-workout, make sure you eat a high-protein meal after any high-intensity workout, especially weight training sessions!
By the end of a session, your body will be in a catabolic state, breaking down muscle tissue for energy. Eating a high protein meal of lean meats or a whey protein drink will ensure that your body has the fuel to repair and grow muscle tissues, not break it down for recovery.
That's It!
If six pack abs are the thing you really want, that's how you start to adjust your workout and lifestyle for maximum fat loss and some muscle building! A high-protein diet and intense exercise activating as many muscle groups as possible is key in creating a fat burning stimulus that will get your abs looking super awesome!
Remember, there's always more you can do to maximise fat loss and it's all nutrition and discipline! Cut the foods that put on fat and eat clean, natural foods to get accelerate six pack results!
If you want free, step-by-step instructions for six pack abs, sign up for your 7 Day Six Pack Super Course at Free Six Pack Guide! You'll also get heaps of workouts, meal plans and motivation!
Article Source:
http://EzineArticles.com/?expert=D_Chen
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