In this short article I'll give you some six pack strategies designed to fit into your existing exercise program to boost it's effectiveness. They are methods of increasing calorie expenditure leading faster fat loss. Developing a six pack does not need to be difficult, so if you've been slaving away for months and still don't have visible abs, it's safe to say you're going wrong somewhere. This article aims to arm you with the info you need to reach your goals.
Six pack strategy number one: Ditch your rest periods - Does your workout involve lying on a bench for a few sets of bench presses followed by a few minutes of sitting on the same bench while you rest between sets? Okay. Stop it! This is a highly inefficient use of your gym time if your goals involve fast fat loss. From now on the time between each set of any exercise is not "rest" time, it is "do another exercise" time. In the example I've given above, you could go straight from bench pressing to a set of bent over rows, before coming back to bench presses again (this is known as supersetting). As this exercise does not involve the same muscles as the bench press, it will not detract from your performance but it will keep your heart rate elevated and drastically increase the amount of calories burned per workout.
Six pack strategy number two : Use finishers - A "finisher" is a bit of an old-school training concept that simply means throwing in some sort of quick, challenging, highly metabolic exercise drill at the end of your planned workout. You can be pretty random in your selection just as long as it taxes the whole body. Simply adding these in at the end of each workout is a great way to jack up the metabolism and get you burning fat fast. Here are a few examples
Body weight circuits - pick 5 - 8 exercises that involve bodyweight and do them back to back with no rest, then rest briefly and repeat. For example try lunges, squats, press ups, burpees and squat thrusts for 10 reps each.
Sprints - Take a short distance, say 20 to 40 metres, sprint to the end and walk back, repeat fro reps.
Stair sprints - same as above but sprint up a flight of stairs instead.
3 minute sets - This is exactly what it sounds like. Pick an exercise and do it for 3 minutes. I like the leg press for this one. The aim here is to maximise growth hormone production (associated with higher rep sets) which puts the body in a fat burning state.
Six pack strategy three - Mix up your sets and reps. If you've been doing 3 sets of 10 since the first George Bush was in office, it's probably time to change things up. Simply put, the body adapts to the stress you place on it in about six workouts. So you must change your sets and reps up if you want to keep making gains. For fast fat loss purposes try including one heavy exercise at the start of your workout for 4 to 5 sets of 4-6 reps, and then sets of 15 to 20 reps for your other exercises.
As I mentioned each of these strategies can be implemented in your current training routine . Assuming your training routine is properly designed these methods will increase it's effectiveness. However, if you want the ultimate done-for-you abs training program click here now.
Zack William is a Personal Trainer and expert in fast fat loss and muscle development. For the ultimate guide to six pack development go straight to http://www.fatbodyslim.com
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