Pop quiz: Which training method will bring you six pack abs?
Each routine is 20 minutes long.
Trainer #1:
Bench press, multiple sets, multiple weights. 3-5
minutes of rest between sets.
Trainer #2:
Superset #1 (Incline dumbbell press, dumbbell split
squat) 3 sets,
Superset #2 (decline push-ups, hip raises) 3 sets,
Superset #3 (box jumps, bicycle crunches) 3 sets,
1 minute of rest in between sets
OK, I should come clean. I actually saw this the other day
at the gym. I was trainer #2. Now, I had a warm-up before,
which included a lighter version of superset #1, and I had
a core combo at the end.
My total time on the gym floor was about 45 minutes. I know
I need to speed things up. If I can be disciplined and keep
my rest to 1 minute between sets, that’ll really up the intensity
of my workouts.
But, even with my admittedly slower time, this fellow (trainer
#1) spent his entire 20 minutes on a bench press. As I traveled
through the room doing split squats. I’d see him put plates
on the bar, and do a few reps.
I’d see him take long rest in between his sets. In 20 minutes,
he might have got in 20 reps. In the same amount of time .
. .
I did 220!!!
So if you want six pack abs, which workout would you choose?
Now you are probably training a little smarter than 20 bench
reps in 20 minutes. But, the search for six pack abs usually
leads to spot training. Whether its 20 minutes on the bench
press or 20 minutes doing sit-ups and crunches, you are still
not maximizing your training.
Your best chance for six pack abs has to include a plan for
fat loss.
The best way to train for fat loss is high-intensity interval
training. Check out this video (Belly
Off Body Weight 500 Workout – 5th from the bottom of the
page).
High-intensity interval training has two significant benefits
for fat loss.
- Heart health. A healthy heart is one that
works efficiently and recovers quickly from a variety of
heart rates. Interval training works the heart at different
rates.
- Increased metabolic rate. Interval training
works more muscle groups than spot training. Working muscles
rev your metabolism for hours after you stop training. The
more muscles you work, the more your metabolism increases.
A higher metabolism burns fat more efficiently.
If you are working on six pack abs, combine high-intensity
interval training with a core series, and a good diet to get
the best
