You've probably seen hundreds of ads, commercials and
infomercials promising a lean, flat, sexy stomach and
six-pack abdominals.
Most of those programs probably recommended some sort of
crunch as a main training method to get the results you
were after. Hey, crunches are the best way to target your
abs, right? They isolate your abdominals and won't hurt
your back like regular situps...
But, what if I told you that crunches are not the best way
to develop the abs you've been after (or at least they're
only part of the solution).
Truth is, adding exercise to burn the fat that's covering
your abdominals and to build lean, functional abs and core
muscles will accelerate your results.
First of all, we all have abdominal muscles - yes, they're
there. Unfortunately, those muscles are to often covered
by some layers of fat and blubber. Best thing to do about
it? Burn that fat off to reveal the muscles underneath.
All you need is an exercise that burns fat while you work
out,, kicks up your metabolism after your workouts and
targets the jelly belly area. And guess what?
Traditional "fat-burning zone" cardio is NOT the answer.
Research has shown that the best technique for achieving
these three goals is to include heightened intensity (HI)
exercise in your routine. HI training involves taking you
out of your comfort zone and raising the intensity of your
workouts. Sprinting, interval sprinting and plyometric
exercises meet the definition of HI training.
But, intensity in your training is relative.
"Sprinting" is not the same speed for everyone.
For example, if you currently walk, walking fast raises the
intensity of your workouts.
If you jog, then striding at a faster pace is high
intensity.
(Another great way to add intensity to whatever you already
do is to move your exercise onto hills or stairs).
Intense exercise will burn fat while you work out and raise
your metabolism so that you continue to burn fat long after
your workout is over.
Sooner than you think, you'll be able to see your abs like
you haven't in a long time.
Besides burning fat covering them, you'll also want to
build the muscles in your abs and core. Crunches will do
this to some extent.
But, since that exercise isolates your abdominal muscles,
it does almost nothing for the rest of your core. Better to
find an exercise that works all of those muscles in unison
- making them work in synergy with one another.
One of the best ways to meet this goal is to use the same
exercise used to beat back belly fat. HI sprint-type
training (especially on hills and stairs) will work your
midsection like nothing else.
This is because when you run fast (and sprint correctly),
the muscles in your core work to raise your legs on each
stride. Your abs and obliques also work to keep your trunk
upright and stable - not twisting from side to side.
(This functional strength is also a big protector against
back problems...)
All this leads to exceptional development of your abs, hip
flexors and core (don't believe me - look at world class
sprinters. There's a reason they're never afraid to take
their shirts off).
With summer just around the corner, there's no better time
than now to start focusing on your lean, flat sexy stomach.
If you're doing crunches, there's nothing wrong with
continuing. But, if you want maximum results, be sure to
include some HI sprint training in your program.
You'll be ready for the beach or the pool in no time.
----------------------------------------------------
Tim Alan Kauppinen, or Coach K, has over 20 years
experience as an athlete,coach and personal trainer. He
has helped people of all ages and abilities get and stay in
top shape. Coach K is the author of the Uphill Fitness
Training, and publishes a FREE daily training email
newsletter. Tim can be contacted through his website at
http://www.makesyoufast.com
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