Check this stuff and get to work

[Big Dogg]

If you want great abs fast, you need to focus more at reducing your body fat level than building up your abdominal muscles.

You see, you probably already have a six pack (or 8 pack for that matter) muscle underneath your fat. In order to bring your fat level down so you can see and display your six pack you need to focus on nutrition, resistance training, cardio-vascular training, healthy lifestyle choices, goal setting, social support, and rest and recovery.

We also need to talk about what fast means to you. If you have a well thought out fat loss plan, you can expect to see your abdominal muscles within 12 weeks.

One of the biggest mistakes I see people making when attempting to speed up their fat loss is by doing the wrong type of cardio work. IT IS A MYTH THAT LOW INTENSITY, LONG DURATION CARDIO WORKS BEST FOR FAT LOSS.

Interval cardio (1-2 minute challenges) is by far the best type of cardio for fat loss and for a stronger and healthier heart and lungs. While it is true that low intensity / long durational type cardio (50-65% of your maximum heart rate) does take a higher percentage of energy from the fat cells, the problem arises when your body stops burning calories the second you stop exercising.

It is also true that when you do high intensity interval cardio that your body gets a higher percentage of energy from glucose (the body breaks carbs down into glucose) stored in the liver and muscles. But the fat burning advantage is that because of the intensity of the exercise the body burns more calories for the next 3-6 hours after exercise completion. So it is not from where the body gets the energy from nearly as much as it is a total calorie thing

Because the heart and lungs are muscles, albeit slightly different than skeletal muscles (cause they have more red fibers for endurance for obvious reasons) when you work them with low intensity / long duration type exercise they will get smaller because the body is smart and will lose what it doesn't use. When you train them with high intensity (80-95% of max. heart rate) short duration (60-120 seconds) challenges you actually force the heart and lunges to grow bigger. A bigger heart (with more stroke volume) is better equipped to fight heart disease and heart attacks and bigger lunges are very important in our ability to age gracefully.

Pick any mode that raises your heart rate. I prefer the treadmill, power walking and jogging are very functional and the tread absorbs much of the shock. After a warm up do 6-9, 1-2 minute challenges with each one getting slightly more challenging than the last. Rest enough between challenges to get your breath and energy back. Rest periods get longer between challenges as they get more intense.

Do 2-3 45 minute interval cardio sessions per week, first thing in the morning in a fasted state (have not eaten yet) and watch your abs appear fast!!

With that being said; seeing your razor sharp mid-section is definitely about a lot of things other than interval cardio

The source of this article in it’s entirety is as follows

http://www.bodybuilding.com/fun/10_great_ab_secrets.htm

More great stuff to check out below


http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=muscle.building&topic=abs&conitem=0fce9dc91e22e110VgnVCM10000013281eac____

http://www.youtube.com/watch?v=TnTentSF1WU
http://www.youtube.com/watch?v=ITKkbVkdBEU

http://www.youtube.com/watch?v=dQsvlgJ5_BA&feature=channel_page


http://www.physiotherapyexercises.com/



As always adapt and improvise to what works best for you and be self motitived lol can’t spell

And remember It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you

[Titans]

What would a cut diet look like besides going 500 calories below maintenance and cutting carbs back? Do you decrease calories beyond the initial 500?

[Patrick]

What would a cut diet look like besides going 500 calories below maintenance and cutting carbs back? Do you decrease calories beyond the initial 500?

don't go into counting calories, you'll just go nuts.
eat your protein as normal, keep it high, add in heavy greens, 1 cup 1st, 3rd, 5th meal.
if you are training for a contest, no carbs for 16 weeks, just heavy greens.
if not, add in very little carbs.

[Van Damn]

don't go into counting calories, you'll just go nuts.
eat your protein as normal, keep it high, add in heavy greens, 1 cup 1st, 3rd, 5th meal.
if you are training for a contest, no carbs for 16 weeks, just heavy greens.
if not, add in very little carbs.

Yep,counting calories drives me nuts too.Just keep it simple as you.Training,eating right and recovering is stress enough!!

[TheBeastWCBB]

What would a cut diet look like besides going 500 calories below maintenance and cutting carbs back? Do you decrease calories beyond the initial 500?
I don't count calories either LOL What you do though is count calories for the 1st couple of days so you can see how much you are eating and that way you will know. But if you count calories you will find yourself getting burnt out quick. I've been there lol

If you are going to count anything, count the amout of grams of Protein, Carbs, and Fats you consume because they all have calorie guides and you can just times it to get your calories for the day.

1 Gram of Protein = 4 Calories
1 Gram of Carb = 4 Calories
1 Gram of Fat = 9 Calories