Get Ripped Six Pack Abs With Interval Training

Getting ripped six pack abs is more than just doing crunches and abs exercises. Way more. In fact I always say that the most important aspect of having six pack abs is by doing cardio exercises and what better way to do them than with interval training.

Doing cardio with intervals means that you don't perform the exercise with the same intensity at all times. Instead work at first with a warm up intensity to then vary between your max and your normal effort.

If you do this type of exercise at least 3 days a week, you'll see how your entire body fat will reduce, and you'll sport some sexy ripped six pack abs. Here's an example of interval training for ripped six pack abs:

1. Let's say you choose running as your cardio exercise of choice.

2. Jog for about 5 minutes at a warm up intensity to avoid injury.

3. After those 5 minutes, perform 40 seconds of high intensity running (run as fast as you can) You'll get tired very fast.

4. After those 40 seconds reduce your intensity to a normal level (something not too fast, not too slow) for a whole minute.

5. Repeat this for 10 times to start.

There's no way to get faster results. If you are up for it, you can even train this way for all week, but it would be a good idea to first let your body get used to this system. Remember that you can choose any cardio exercise you prefer like:

-Swimming
-Jumping rope
-Running in place
-Cycling
-etc, etc, etc.

After some week you'll see great results, however don't obsess with dates and fast weight loss, this is a fast way to do it, but all great results need time and determination. Good luck!

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Adequate Abs

After hearing the same questions time after time I feel it is only right to clear up the whole ab issue. I am amazed how often people question me with a bewildered look on their face curious about how exactly to get that coveted "six pack." Here’s where the most important point comes in: it is peoples’ misconceptions about training and dieting that lead them astray. Most often it is not a lack of effort that results in a feeling of abdominal inadequacy. On the contrary, people rave about the number of crunches they do often numbering as high as several hundred several times per week.

Don’t get me wrong, it takes quite a lot of willpower to do that many crunches in one sitting, but that doesn’t mean that it’s what you need. Through no mistake of their own, and most often in taking advice from friends, people feel that in order to get the most defined stomach they have to do countless crunches or sit-ups in order to both burn the existing fat in that region and also build muscle.

This skewered perception about the types of exercises to do is often coupled with a misconception about frequency of training. Along with the multiple repetitions that people feel the need to perform there is also a sense that in order to tone the abs most effectively you must train them many times per week. This is simply not true. To have great abs there are two requirements.

The first is good muscular development of the rectus abdominis, (the muscles running from the lower belly to the bottom of the chest, aka the “six pack”) and the second is a low body fat percentage. In order to achieve the first requirement you must realize once and for all that the abdominal muscles are just like every other muscle in the body insofar as they need similar training to elicit a particular response. If you want to increase muscles definition it is a good idea to increase muscle size. (As long as you don’t add fat size as well) This is done by challenging the muscles with a weight and rep range that allows for adequate tension to be held on the muscle without sacrificing form. Ideally you should use a weight that is challenging for 8-12 reps.

There are literally dozens of effective ab exercises and only a few need to be completed during each workout. Despite the multitude of exercises, (which I will discuss specifically later) it recommended that you limit the frequency and the volume of your ab training. To be precise, abs need only be trained once per week, with three to five different exercises per workout. Going above and beyond this is possible but not recommended as it can result in over training.

Remember the abs are playing a part in many other exercises that you do for other muscle groups and only need limited direct work. The second requirement to have awesome abs is to lower the amount of fat in your body. This can be done with cardiovascular training done 3-5 times per week for one half hour. Ideally the aerobic training should be done with the heart beating at fifty to sixty percent of your max heart rate. In doing it this way you are staying in the “fat burning zone” and are limiting the amount of precious muscle you burn off and maximizing the amount of excess fat you shed. This is the best way to decrease body fat. This is how you allow your body to burn off the excess calories that often result in fat storage in the abdominal region. If you couple this with hard resistance isolation of the abdominal region and healthy eating you’ll end up with a cut midsection full of muscle!

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An Exercise To Create Those Sexy Six Pack Abs

Would you like to have abs that make your friends jealous and are a serious attraction to the opposite sex? I have a great exercise for you. It's called the "Cross T Ball Exchange." The only equipment we need is an inflatable exercise ball.

First, let me remind you that big determinants to how your abdominals look are your nutrition and your well-rounded exercise routine. You have to have both of those in place to get visible results from ANY ab exercise. Despite television ads to the contrary, it's impossible to "spot reduce" fat from a particular body part. If you have a "beer belly" or this is the only exercising you do, we will make your abs stronger and more toned but a layer of body fat will cover up your six-pack treasure. The bottom-line is to make sure you are doing your part with a good nutrition program and a solid exercise plan.

Start the "Cross T Ball Exchange" by lying on the ground face up. With your legs straight or slightly bent, bring your feet six inches off the ground. Hold the ball at arms' length directly over your upper torso. Touch the ball to the ground to your left at about waist level, keeping your torso on the ground and your legs elevated throughout the exercise. Now touch the ball to the ground at waist level to your right. While extending your arms, touch the ball to the ground over your head. Now move your legs and arms toward each other so you can exchange the ball from your hands to your legs, placing the ball right between your ankles. The straighter your legs are during the exercise, the more difficult it will be. Lower your legs until the ball touches the ground and then bring your legs back up to your hands to take the ball and start again. That is one repetition.

This is not an exercise for anyone with lower back problems. It is for people who are already in good shape and are looking for a way to spice up their ab routine. It is a regular part of many of my clients' routines, typically for three sets of 12 to 15 reps. The exercise uses your entire core area; making it a good ab exercise for someone wants to work the entire muscle complex but has limited time.

If the exercise seems too difficult at first try having your feet higher than six inches off the ground and/or bend your knees significantly. Don't get discouraged if you can only do a few reps at first. Rome wasn't built in a day and neither are great abs. Just add a repetition or two as you become accustomed to the exercise. The "Cross T Ball Exchange" will help take your abs to the next level!

Cliff Wiese has been active in fitness, sports, and sport psychology since 1981. He is a Certified Strength and Conditioning Specialist, as well as a Sports Performance Coach. He works with a varied international clientele, ranging from world-class athletes to pre and post rehabilitation patients to Special Olympians. A speaker and writer in high demand, Cliff can be reached by email at cwiese@lycos.com or by telephone in the USA at 979-229-6276.

Cliff attended Schreiner University on athletic and leadership scholarship and has done graduate studies at the University of Oklahoma. He is active in Special Olympics as a Powerlifting Coach and is a volunteer grant writer for a number of charities, primarily organizations involving at-risk children. Cliff is also personally active in sport and has won championships in five different sports. He is currently finishing his first book, aimed at creating and sustaining successful and life-long workout routines for non-exercisers.