High interval intensity training may be the top secret weapon you’re searching for. Wasting your time on conventional cardio equipment and workouts is not the most effective and time well-organized way to break through your plateau to losing weight and burning fat. High interval intensity training is the most productive alternative because you can burn 3x the fat in less than 20 minutes.
Variations of high interval intensity training are limited only by your creativity. Here are a couple of methods to implement your high intensity interval training program.
1. Complexes: this technique combines up to 5 different exercises. Run through each exercise consecutively without taking a break in between. For example, perform squat variation, a pushing exercise, a single leg exercise, a pulling variation and then a core exercise in succession without rest. Take quick break to recover and then repeat 2-4 more times.
2. Density Training: this method of high interval intensity training is one of the most grueling and effective ways to change your body composition and burn fat. You will use between 2 to 5 exercises and an intensity equal to your 10 rep max for each exercise. You will do 5 repetitions for each of the exercises that you chose in a set. Repeat each set without rest in between for a predetermined period of time (i.e. 10 minutes). Count how many reps of each exercise you are able to complete in the given amount of time. The next time you do the same routine, try to beat the number of reps you did. I find that this is the motivating of all of the modes of high interval intensity training because I know that my workout is only going to last for the predetermined time period. All I have to do is give my best effort until the end of that time.
3. Record Time: the idea behind record time is that you perform a given number of sets and reps as quickly as possible while still maintaining good technique. For example, you may select a series of 8 bodyweight exercises and do 2 sets of each circuit of exercises as quickly as possible. Be sure to record your time and attempt to beat it the next time you perform the same routine.
4. Traditional Interval Training: this is the most common and well-known way to do high interval intensity training. Determine a ratio of work interval to active recovery interval. Perform 5-10 sets of the interval. The most common ratios are 1:1, 1:2, and 1:3. For example, selecting a 1:2 ratio would mean that you work as hard as possible for, let's say 20 seconds. Follow that by an active recovery for 40 seconds and repeat. The ratio that you choose will depend on what energy system you need to train for your sport or training goals.
Break through your training plateau and fat burning stale mate by planning an effective high interval intensity training program based around the methods I have explained. Most current research suggests that this form of training can be more effective than traditional steady state exercise programs and can be performed in less than half the time.
For more high interval intensity programs like this one go to the Interval Training Guide.com website. Get instant access to the Interval Training Guide Secrets Mini Course for FREE at http://www.IntervalTrainingGuide.com/?tid=bl302. In this mini course you will discover how to burn 3x more fat in 1/3 the time. Get it now!
Saturday, May 15, 2010
Monday, May 10, 2010
Killer Ab Work Out You Can Do At Home
Are you searching for a killer ab work out? I am sure that you’ve found plenty of abdominal workouts all over the internet. Enough advice is obtainable that it becomes challenging to narrow down a good ab work out. You definitely do not want to waste your time with work outs that do not work. Well, here is a circuit type ab work out that you can do at home with little or no equipment.
You should always begin with a warm up that will get your blood pumping throughout the muscles that will be doing most of the work. For example, focusing a warm up on your arms if you are going to work your legs is not the most effective way to warm up.
Perform this circuit of exercises in 3 sets.
1. Plank on a Swiss Ball. Beginners can begin by kneeling on the floor and placing your forearms on the top of the ball. Maintain this position for at least 30 seconds. As you become better and need more of a challenge, stand on your feet instead of being on your knees. From there, hold a push up position on the ball instead of using your forearms. If you want to add a little upper body challenge you can do a push up on the ball.
2. Spiderman Push Up 10x. Begin in a push up position. Imagine how Spiderman climbs a wall and move your left hand forward about 6 inches while moving your right knee just outside of your right elbow. Simultaneously perform a push as you move your hand and foot forward. Return to the starting position..
3. Cross Body Mountain Climber 10x per side. To perform this exercise, start out in a push up position. Lift your right knee and move it toward your left elbow and return to the push up position. Now lift your left knee and move it toward your right elbow and return to the push up position.
4. Woodchopper 10x per side. Begin in a 1/4 squat position with your arms to outside of one of your knees. In a diagonal direction raise the weight to above the opposite shoulder and return to the starting position. Complete a set on this side and then switch to the other side for a set.
To make this a killer cardio work out in a addition to a great ab work out, progress quickly from one exercise to the next without rest. Take a 1 minute recovery between sets for a total of 3 sets.
For more information on a killer ab work out, go to the Interval Training Guide.com website. You will also be able to instantly access your 10 Day Interval Training Secrets Mini Course at http://www.IntervalTrainingGuide.com/?tid=bl301
You should always begin with a warm up that will get your blood pumping throughout the muscles that will be doing most of the work. For example, focusing a warm up on your arms if you are going to work your legs is not the most effective way to warm up.
Perform this circuit of exercises in 3 sets.
1. Plank on a Swiss Ball. Beginners can begin by kneeling on the floor and placing your forearms on the top of the ball. Maintain this position for at least 30 seconds. As you become better and need more of a challenge, stand on your feet instead of being on your knees. From there, hold a push up position on the ball instead of using your forearms. If you want to add a little upper body challenge you can do a push up on the ball.
2. Spiderman Push Up 10x. Begin in a push up position. Imagine how Spiderman climbs a wall and move your left hand forward about 6 inches while moving your right knee just outside of your right elbow. Simultaneously perform a push as you move your hand and foot forward. Return to the starting position..
3. Cross Body Mountain Climber 10x per side. To perform this exercise, start out in a push up position. Lift your right knee and move it toward your left elbow and return to the push up position. Now lift your left knee and move it toward your right elbow and return to the push up position.
4. Woodchopper 10x per side. Begin in a 1/4 squat position with your arms to outside of one of your knees. In a diagonal direction raise the weight to above the opposite shoulder and return to the starting position. Complete a set on this side and then switch to the other side for a set.
To make this a killer cardio work out in a addition to a great ab work out, progress quickly from one exercise to the next without rest. Take a 1 minute recovery between sets for a total of 3 sets.
For more information on a killer ab work out, go to the Interval Training Guide.com website. You will also be able to instantly access your 10 Day Interval Training Secrets Mini Course at http://www.IntervalTrainingGuide.com/?tid=bl301
Thursday, May 6, 2010
Exercises for Abs - How to Uncover the Best
Who else is frustrated and confused about all the contradictory information about the best exercises for abs? You may be wondering what you can do about it. What if you could find out for yourself a way to uncover whether specific exercises can be regarded as the best exercises for abs. In this article, I am going to give you a few ideas you can use to uncover the quality of an abdominal exercise. I will also give you examples of the best exercises for abs. By the time to finish reading this article, you will be armed with the resources you need to design your own exercises that are best for the abs.
Now, the abdominal muscles carry out a specific function. Understanding these roles and how the abdominals work will give you a benchmark to use when selecting the most effective exercises for working your abs. The best exercises for abs should combine as many of the tasks of the abdominal muscles as possible into one exercise.
Here's how they work. The abdominal muscles stabilize the spine. This provides a solid base from which the arms and legs are able to anchor in order to move effectively. For example, a standing figure 8 with a weight plate or kettlebell requires the abdominal muscles to stabilize the spine and trunk so that the arms can perform the figure 8 movement.
What else? Stabilization also helps to prevent movement of the trunk. One example of an exercise that trains stabilization is the plank. Strong abdominals help to prevent hyperextension of the back when in the plank position.
Now wait…there’s more. In addition to stabilization, your abdominals have to rotate or slow down the rotation of the spine. They may even need to prevent rotation. Any motion involving rotation can be used to train this particular abdominal movement. One of my favorites is sometimes referred to as a landmine. This involves holding the end of the barbell at shoulder level with the opposite end of the barbell planted on the ground in the hole of a weight plate or at the corner of a wall. Swing the barbell from side to side while bracing your abdominal.
This is one of the most commonly overlooked functions of the abdominals. Abdominal muscles prevent hyperextension of the spine. Not only do the abdominal muscles flex the spine, bend forward, but they prevent excessive extension of the spine. It isn't that difficult to flex the spine, especially when you are standing up. However, lift a weight above your head and behind your head and see what your abdominals do.
So think about this. How much effort is required to lean backward with a weight overhead under control and without falling backward? So, one of best exercises for abs to train this movement is to stand with your back to the wall about a foot’s length away with your hands overhead. Slowly reach back and as high as possible to touch the wall. You can also use a medicine ball and throw it against a wall with your hands above your head.
Now that you have discovered the most critical functions of the abdominals, you can determine the best exercises for abs by deciding how many of these functions the exercise trains at the same time.
Finding the best exercises for abs doesn’t have to be complicated if you follow the criteria I give you in this article. For more information on the best exercises for abs and to get FREE instant access to our 10 day Interval Training Secrets Mini Course go to http://www.IntervalTrainingGuide.com?tid=bl304 now.
Now, the abdominal muscles carry out a specific function. Understanding these roles and how the abdominals work will give you a benchmark to use when selecting the most effective exercises for working your abs. The best exercises for abs should combine as many of the tasks of the abdominal muscles as possible into one exercise.
Here's how they work. The abdominal muscles stabilize the spine. This provides a solid base from which the arms and legs are able to anchor in order to move effectively. For example, a standing figure 8 with a weight plate or kettlebell requires the abdominal muscles to stabilize the spine and trunk so that the arms can perform the figure 8 movement.
What else? Stabilization also helps to prevent movement of the trunk. One example of an exercise that trains stabilization is the plank. Strong abdominals help to prevent hyperextension of the back when in the plank position.
Now wait…there’s more. In addition to stabilization, your abdominals have to rotate or slow down the rotation of the spine. They may even need to prevent rotation. Any motion involving rotation can be used to train this particular abdominal movement. One of my favorites is sometimes referred to as a landmine. This involves holding the end of the barbell at shoulder level with the opposite end of the barbell planted on the ground in the hole of a weight plate or at the corner of a wall. Swing the barbell from side to side while bracing your abdominal.
This is one of the most commonly overlooked functions of the abdominals. Abdominal muscles prevent hyperextension of the spine. Not only do the abdominal muscles flex the spine, bend forward, but they prevent excessive extension of the spine. It isn't that difficult to flex the spine, especially when you are standing up. However, lift a weight above your head and behind your head and see what your abdominals do.
So think about this. How much effort is required to lean backward with a weight overhead under control and without falling backward? So, one of best exercises for abs to train this movement is to stand with your back to the wall about a foot’s length away with your hands overhead. Slowly reach back and as high as possible to touch the wall. You can also use a medicine ball and throw it against a wall with your hands above your head.
Now that you have discovered the most critical functions of the abdominals, you can determine the best exercises for abs by deciding how many of these functions the exercise trains at the same time.
Finding the best exercises for abs doesn’t have to be complicated if you follow the criteria I give you in this article. For more information on the best exercises for abs and to get FREE instant access to our 10 day Interval Training Secrets Mini Course go to http://www.IntervalTrainingGuide.com?tid=bl304 now.
Exercises For Abs - The Best and Worst
Do you find this to be somewhat annoying too? All of the experts seem to say different things about the best exercises for abs. So much of the disagreement comes because some personal trainers and experts just don’t take the time to ask themselves what the abdominal muscles really do and how to train them most effectively. In this article I am going to list the 3 worst exercises for abs and the 7 best exercises for abs.
The best exercises for abs involve 3 important characteristics: 1. stabilize the trunk; 2. slow down trunk extension; and 3. rotate or slow down rotation of the spine and trunk.
So, here are 3 of the worst exercises for abs.
1. Crunches: There are far more efficient exercises than the traditional crunch. When standing, it doesn't take much effort to flex the trunk. And since most of the strength we need in our abdominals comes when we are standing, crunches don't seem to be the best abs exercise for functional activities.
2. Leg Raises: The biggest problem with leg raises is that it creates a tremendous amount of pressure on your hip flexors. The hip flexors attach to the lumbar (lower) spine and can create low back pain. The captain’s chair is a better alternative if done correctly, but still not one of my favorites.
3. Ab Machines: Most of the time a machine is only going to work one of the functions of the abdominal muscles. In addition, it is hard to find a machine that matches your specific movement pattern. In fact, you probably won't be able to. So, avoid machines.
Now for the best exercises for abs, some of which you may never have thought of as abdominal exercises
1. Renegade dumbbell rows: this is basically a pushup with a single arm horizontal row. Not only do you have to perform a push up, which by itself is one of the best abdominal exercises, but you have to prevent rotation as you pull one of the weights to your chest while the other hand is on the floor. Great exercise!
2. Kettlebell Swing: this one involves swinging a kettlebell, dumbbell, weight plate, whatever, from below your knees to shoulder height repeatedly. To control the weight well require a lot of stabilization and rotation control.
3. Front Squat: The front squat is not normally the first on the list of best exercises for abs. However, some say it should be at the top. I happen to agree. To perform this exercise correctly requires, again, a lot of core stabilization that comes from the abdominal muscles.
4. Push Up Variations: Just about anybody can do a variation of the push up. You are only limited by your creativity. It is one of the best exercises for abs because it require stabilization of the spine and trunk as well as prevention of excess extension of the spine. Try lifting one of your hands off of the ground and you have now introduced an antirotation component.
5. Mountain Climber or Cross Body Mountain Climber: These two exercises stimulate all 3 of the functions of the abdominals: stabilization, antirotation, and prevention of excess extension.
6. Woodchopper: The woodchopper combines the benefits of the kettlebell swing with a rotational component. This is by far one of the best exercises for abs.
7. Gymball Rollout: This is probably one of the best exercises for abs to prevent hyper extension. You also have the benefit of stabilization with movement.
Bonus. Spiderman Push Up: This is a combination of push up and mountain climber. It requires stabilization with both upper and lower extremity movement.
Finding the best exercises for abs doesn’t have to be complicated if you perform exercises that train the true function of the abdominal muscles. For more information on the best exercises for abs and to get FREE instant access to our 10 day Interval Training Secrets Mini Course go to http://www.IntervalTrainingGuide.com?tid=bl300 now.
The best exercises for abs involve 3 important characteristics: 1. stabilize the trunk; 2. slow down trunk extension; and 3. rotate or slow down rotation of the spine and trunk.
So, here are 3 of the worst exercises for abs.
1. Crunches: There are far more efficient exercises than the traditional crunch. When standing, it doesn't take much effort to flex the trunk. And since most of the strength we need in our abdominals comes when we are standing, crunches don't seem to be the best abs exercise for functional activities.
2. Leg Raises: The biggest problem with leg raises is that it creates a tremendous amount of pressure on your hip flexors. The hip flexors attach to the lumbar (lower) spine and can create low back pain. The captain’s chair is a better alternative if done correctly, but still not one of my favorites.
3. Ab Machines: Most of the time a machine is only going to work one of the functions of the abdominal muscles. In addition, it is hard to find a machine that matches your specific movement pattern. In fact, you probably won't be able to. So, avoid machines.
Now for the best exercises for abs, some of which you may never have thought of as abdominal exercises
1. Renegade dumbbell rows: this is basically a pushup with a single arm horizontal row. Not only do you have to perform a push up, which by itself is one of the best abdominal exercises, but you have to prevent rotation as you pull one of the weights to your chest while the other hand is on the floor. Great exercise!
2. Kettlebell Swing: this one involves swinging a kettlebell, dumbbell, weight plate, whatever, from below your knees to shoulder height repeatedly. To control the weight well require a lot of stabilization and rotation control.
3. Front Squat: The front squat is not normally the first on the list of best exercises for abs. However, some say it should be at the top. I happen to agree. To perform this exercise correctly requires, again, a lot of core stabilization that comes from the abdominal muscles.
4. Push Up Variations: Just about anybody can do a variation of the push up. You are only limited by your creativity. It is one of the best exercises for abs because it require stabilization of the spine and trunk as well as prevention of excess extension of the spine. Try lifting one of your hands off of the ground and you have now introduced an antirotation component.
5. Mountain Climber or Cross Body Mountain Climber: These two exercises stimulate all 3 of the functions of the abdominals: stabilization, antirotation, and prevention of excess extension.
6. Woodchopper: The woodchopper combines the benefits of the kettlebell swing with a rotational component. This is by far one of the best exercises for abs.
7. Gymball Rollout: This is probably one of the best exercises for abs to prevent hyper extension. You also have the benefit of stabilization with movement.
Bonus. Spiderman Push Up: This is a combination of push up and mountain climber. It requires stabilization with both upper and lower extremity movement.
Finding the best exercises for abs doesn’t have to be complicated if you perform exercises that train the true function of the abdominal muscles. For more information on the best exercises for abs and to get FREE instant access to our 10 day Interval Training Secrets Mini Course go to http://www.IntervalTrainingGuide.com?tid=bl300 now.
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