Summer is approaching and we want to help you start beach season off with a bang. Imagine feeling confident and sexy while you catch some sun sporting the rock hard abs you’ve always wanted. Or turning heads at the pool with a defined six pack straight out of a magazine.
Sound good? Then pay attention, because we’re about to reveal the secrets to shredding your core quickly and effectively. Now, if you’re seeking help in more areas than just your midsection, give this popular fitness course a try. The rest of you can keep reading.
Lose the Fat
It doesn’t matter how long you spend on your back doing crunches and situps if the muscle you’re building is hidden under a layer of fat. As a general rule, your body fat needs to be at least 10% or below to start seeing the tone and definition you’re looking for. The good news is once you understand what works and what doesn’t, you can start applying it to your routine for instantly noticeable results. It’s time to work smarter and not harder.
High-Intensity Interval Training
You’ve been “sweating your butt off” on the treadmill yet it’s still as big as ever. What gives? Somewhere along the line, people got the idea that hours upon hours of cardio is the best way to shed fat. We’re here to set things straight once and for all.
Shorter, higher intensity workout sessions provide a few amazing benefits that slow burn exercises simply can’t compete with. Not only does your metabolism speed up immediately, it keeps operating at peak efficiency hours and even days later. Your body will still be eating up fat long after you’ve left the gym.
Another perk is how much faster your work out will go by. You can knock out a high-intensity interval training session in a fraction of the time you were spending on your old cardio routine. This is a life saver after a long day at the office. Last but not least, HIIT has been shown to raise testosterone levels, which helps burn even more fat.
So how does it work? Take your preferred method of exercise, whether it’s pedaling an exercise bike or jogging around a track, and break it up into short “sprints” followed by a rest period. For instance, run at close to your maximum effort for 60 seconds, then walk it out for another 60 seconds. Repeat. You can adjust the exercise and rest intervals to provide more or less of a workout as needed.
You don’t have to skip the Fourth of July cookout or spend the event picking at a small serving of baked beans just to meet your fat loss goals. Work smarter, not harder, remember? Simply adjusting the times you eat could have a huge impact on your midsection.
That’s where intermittent fasting comes into play. It’s based around the idea of consuming all of your daily calories within a certain time period, often around eight hours, and spending the rest of the day in a fast. This method has quite a few healthy benefits, but the one we’re focused on is it’s effectiveness in burning fat.
After going hours without food, your body shifts gears and begins using fat as energy. Now, this may run completely against the things you’ve read about eating many small meals throughout the day to keep your metabolism active, but it works. Really well. It also syncs up with your exercise schedule for even better results. Get a comprehensive and scientific explanation of both intermittent fasting and HIIT in this course instructed by a licensed physician.
Now, even though you don’t have to starve yourself with intermittent fasting, it’s always a good idea to learn how to choose healthy and nutritious foods with a course like this one.
Work the Core
Now that we’ve got a clean canvas, it’s time to turn your torso into a work of art by making your ab muscles pop. I’m not one to fix what isn’t broken, so check out this post for a great basic routine to use as a starting point. All you need is a floor and some planks and crunches to start seeing the outline of a budding six pack.
Your abdominal muscles are very resilient and tricky little buggers, though. They’ll eventually adjust to whatever you’re currently throwing at them until you see your progress start to slow. Sure, you can crunch them into submission with sets in the hundreds, but who has the desire or time for that? Let’s step things up a notch and keep that momentum towards a harder and tighter core going.
One of my favorite methods for doing this requires just one cheap and convenient piece of equipment: a Swiss ball. It’s simple but very effective. The added effort required to stabilize the ball gives you that little extra workout needed for truly chiseled abdominals.
Here are four of my favorite exercises:
Swiss ball ab crunch
- Place your feet on the floor with your knees bent, and your back resting on the ball.
- Perform a crunch and return to the starting position.
- Complete three sets of 10.
Swiss ball planks
- Position yourself with elbows bent, forearms on the floor, legs straight, and feet resting on the ball.
- Hold for 20 seconds.
- Complete three sets.
Swiss ball jackknife
- Start with your hands on the ground, your arms straight in a pushup position, and you legs straight with your feet resting on the ball.
- Keeping your back and chest steady, pull the ball into your body with your feet while bending your knees.
- Return to the starting position.
- Complete three sets of 5.
Swiss ball pass through
- Lay on your back, arms and legs extended.
- Holding the ball in your hands, bring your arms and legs upwards towards the ceiling until they meet, and transfer the ball to your feet.
- Lower them to the ground.
- Repeat the motion, passing the ball back to your hands before returning to the starting position.
- Complete three sets of 5.
What are you waiting for? Those abs aren’t going to get ripped all by themselves. But with dedication to the right exercises and diet, you’ll be looking cut and beach ready in no time. If you’re eager for success in the form of a six pack, make sure to check out this course for amazing abs in just 28 days.