Sunday, June 17, 2007

8-Minute Abs Attack

The truth is that 90% of your six pack abs is made in the kitchen.

So clean up your diet first!

You may have rock hard abdominal muscles. But your six pack abs won't be visible if you have a layer of abdominal fat covering those muscles.

Typically males have to reduce their body fat below approximately 10% for their abs to show. For females, it's about 16%.

If you really want your abs pop out like the fitness models or bodybuilders, you need to reduce body fat even further.


How to Get Your Six Pack Abs?

The answer is simple but it's not easy.

Your get-lean-lose-fat strategy is to engage in regular weight training routine to build muscles, perform cardiovascular exercise including high intensity interval training (H.I.I.T.) to burn body fat, eat well-balanced meals with properly portioned nutrition, and rest and sleep enough to recover.

You should also know that you cannot spot-reduce abdominal fat. However, you can target-train those abdominal muscles.

The following is a video showing an 8-minute abdominal workout. Each movement lasts for 45 seconds. There is no rest between the movements just like circuit training. That's, keep attacking the abdominal muscles for 8 straight minutes. I suggest that you stretch your neck and back after the workout.


8-Minute Abs Attack
Circuit Training Routine
Basic Crunch x 45 sec
Right Oblique Crunch x 45 sec
Left Oblique Crunch x 45 sec
Toe Touches x 45 sec
Reverse Crunch x 45 sec
Right Side Crunch x 45 sec
Left Side Crunch x 45 sec
Push Through x 45 sec
Leg Pushes x 45 sec
Alternating Curls x 45 sec
Curl x 45 sec


Enjoy the pain!


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