yello911
Established Member
- Reaction score
- 6
According to some recent studies, rowing is topping the charts for the best cardio exercise. If you choose running as your method of cardio, I recommend sprints. For example, warm up at a fast walking pace. Next do a 2 minute light jog, followed by a 1 minute all out sprint, followed by a 2 minute jog and keep repeating. That is the best way to burn fat doing running cardio.
That said, if it's the 6 pack you are after, you really need to focus on free weights. The most effective being lower body workouts such as the squat, deadlift, and even adding some clean and presses. Leg workouts release the most growth hormone and continue to burn calories for many hours after the workout. Additionally, the more muscle mass you can pack on, the less efficient your body becomes. This means that even at resting state, your body is burning more calories than it was throughout the day. Core exercises are very important too, however, not necessarily for the 6-pack. Sit ups will not give you the six-pack you desire as you burn very few calories in respect to other exercises and I can almost guarantee that you already have a 6-pack under the fat pad. Nearly everybody does!
Bump up your protein consumption, preferable with "whey" protein. You will need good fats in your diet such as the fats from avacados and nuts. Contrary to popular belief, eating fats does not make you fat. Excessive calories make you fat. The only problem with fat is that it's 9 calories per gram where as protein and carbohydrates are only 4 calories per gram. But you need to eat fat! Carbohydrates are the enemy for the 6-pack. Limit your carbs throughout the day (except for prior and post workout) and for god sakes, stay away from sodas and most fruit juices.
Lastly, how do you know your cardio is working? Easy, you can keep a good pace without huffing and puffing. You may find there are times when you can keep a good pace while just breathing through your nose. You may find that your legs start feeling tired well before your lungs do. Also, you will notice your heart rate will return to normal in only a matter of minutes.
That said, if it's the 6 pack you are after, you really need to focus on free weights. The most effective being lower body workouts such as the squat, deadlift, and even adding some clean and presses. Leg workouts release the most growth hormone and continue to burn calories for many hours after the workout. Additionally, the more muscle mass you can pack on, the less efficient your body becomes. This means that even at resting state, your body is burning more calories than it was throughout the day. Core exercises are very important too, however, not necessarily for the 6-pack. Sit ups will not give you the six-pack you desire as you burn very few calories in respect to other exercises and I can almost guarantee that you already have a 6-pack under the fat pad. Nearly everybody does!
Bump up your protein consumption, preferable with "whey" protein. You will need good fats in your diet such as the fats from avacados and nuts. Contrary to popular belief, eating fats does not make you fat. Excessive calories make you fat. The only problem with fat is that it's 9 calories per gram where as protein and carbohydrates are only 4 calories per gram. But you need to eat fat! Carbohydrates are the enemy for the 6-pack. Limit your carbs throughout the day (except for prior and post workout) and for god sakes, stay away from sodas and most fruit juices.
Lastly, how do you know your cardio is working? Easy, you can keep a good pace without huffing and puffing. You may find there are times when you can keep a good pace while just breathing through your nose. You may find that your legs start feeling tired well before your lungs do. Also, you will notice your heart rate will return to normal in only a matter of minutes.
