Summer Abs

So how do you get that athletic 6 pack look you’ve always dreamed of?

I’m sure everyone has an answer. “More cardio” or “You just need to hammer your ab area with hundreds of crunches and sit ups” are the most common answers. There are many ab-machine adverts out there - each guaranteeing results. Big marketing companies keep perpetuating the spot reduction MYTH because it’s profitable, and every year thousands upon thousands of people get sucked into believing the lies.

The actual number of reps doing sit ups required to burn 1 pound of fat (assuming you’re banging out about 50 per minute) is 17,500. Think about that! When fat metabolizes, it comes off from all over the body not just in one place. If it did come off in one place, every gym would only be equipped with hundreds of exercise mats to do crunches and no resistance machines or free weights! What’s more, doing sit ups all the time can also make you appear fatter! As muscle builds around the stomach, it pushes the fat out making you appear larger round the middle than you already are.

Armed with this knowledge you may be thinking “so what is the best way to see my abs this summer?” I have the answer, and I can share it with you now. This system has worked for me and millions of people before. There is no secret or silver bullet exercises which some gyms and exercise companies may lead you to believe. The old tried and tested works every time.

For a tight toned ripped torso:

train big muscle groups in an all over body workout (6 - 8 exercises) with weights or anything with a resistance to increase lean muscle mass (muscle burns calories)
train in a circuit (multiple exercises without rest) or a superset style format (using opposing muscles without rest) to keep the heart rate high
Swop slow paced running for ‘High Intense Interval Training’ (short bursts followed by a recovery period in the ratio 1:2-1:4).
Workout with INTENSITY and the mind will follow! Visualize yourself as an athlete training for a specific event and not just a person looking to lose a bit of weight. What’s the point of training in the best gym in the world equipped with the best equipment if you don’t have the mentality and willpower to stick to your goals?
Swop ‘abdominal’ exercises for exercises that hit the external obliques (the waist) and work the core, as these type of exercises will tighten the waist and pull the gut in.
Spread your daily caloric intake over 6 small meals per day and drink 2-3 litres of water depending on your weight and activity (this is another article altogether).

To summarize

There is no non-surgical method to remove body fat in just one area. Your body put it there for a reason and will do everything in its power to keep it there. The best method this side of liposuction to reduce your love handles is the can’t miss combination of sensible diet and right training programme. Both of these are important components of a fit lifestyle. Just stay with your programme, and be patient. Fitness is a lifelong pursuit, not a short term goal. Be persistent and patient, train with intensity and above all - have fun! Working out shouldn’t be a chore, the thought of it should have you bouncing up and down with glee shouting “I cant wait to pack my bag and hit the gym!” OK, maybe not! But you get the idea.

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