High Intensity Interval Training for 6 Pack Abs
In my previous post in my Pursuit of 6 Pack Abs (which was the first one of this series) I described several key nutritional strategies for blasting belly fat and revealing those abs. This time we are going to look at a key training strategy for getting leaner while keeping your hard earned muscle… it’s called High Intensity Interval Training (HIIT).
HIIT involves alternating between phases of higher and lower intensity cardio-type exercise. This type of training has several distinct benefits over traditional LSD (long slow distance) cardio, as discussed in my previous blog post “Is Cardio Really That Effective for Weight Loss”. A few of these benefits include:
- HIIT can elevate your natural growth hormone levels to use more fat and preserve muscle, while LSD cardio may increase cortisol levels which increases abdominal fat and muscle-wasting.
- HIIT takes only 15 to 20 minutes to get a significant benefit, whereas LSD needs to be performed at least twice as long to get any noticeable training effect.
- HIIT will build your speed and power, while LSD cardio will make you slow.
- Long slow cardio may use a higher % of body fat during the workout, but HIIT will consume far more calories during the training session, and will continue to consume body fat long after the workout is done.
The list goes on and on. HIIT will hit you right where it counts… in your gut (and wherever else you store fat)! Check out this video for a demonstration and more information:
You can perform high intensity interval training on a bicycle, treadmill, or other cardiovascular training equipment, as well as simply using your own body by alternating jogging and sprinting, or other high intensity activities such as hill running, stair climbing, burpees, tuck jumps, or various plyometric ‘cardio’ type exercises. The short video below demonstrates a few basic cardio-style intervals you can use:
Make time to do your HIIT workouts at least 3 times per week, preferably first thing in the morning, and watch your body start transforming! In my next blog post I’ll be introducing a new body-weight training goal I’ve decided to take on … handstand pushups! I’ll be making a series of tutorials for that one as well. I think this one will be quite challenging for me, but it’s only a matter of time until I will conquer it, and when I do you will have a solid plan outlined to do the same.
Stay fit,
Josh
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hi there, i just wanted to THANK YOU from the bttoom of my heart, i was getting a little depressed about my diet and my body, cause i’ve been trying to tone it up for a while , and it’s still flabby (crying face!)but i found your channel few days ago (i watched most of the videos ) and you gave me hope again, and you shared some really good advices plus this video was really helpfulTHANK U THANK U THANK U :*:*:*i will keep you posted with my results
love you <3
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I can say that I used to do some intense exercises before but I stopped from it because of hectic schedules I have. I am interested at this time because what I wanted now in my life is to be physical fit and and have a good body posture. THank you for the video it really helps me a lot and I appreciate how you shared this to us.
i dunno how i found this video realy dont care but this dont make u lose weight1. small bkaarfest of grapes and a bananna or apple (somin), lunch as well, veg for tea, fruit etc2. exercise exercise and more exercise all day till ur soreresult, lose stones in days, a week at most, peoples problem is that they think they can do all of the above, then pig out on cake chocolate, and i have seen people go for the deep fried mars bar (scottish thing)see the next comment
Thanks for the comment Alisha, but your suggestions are not going to provide desirable results, I’m sorry. The approach you suggested is the exact problem with the weight loss industry today, and the reason why so many people yo-yo diet and lose / regain weight so fast. First of all, starting with high glycemic fruits will spike your insulin (perfect for storing fat), then the very low calorie diet you recommend will slow your metabolism to ensure rapid regaining of weight later on. Also, the “exercise and more exercise all day till ur sore” is by far the worst suggestion of them all, and will result in overtraining, elevated cortisol levels (will gain belly fat later), and potentially muscle wasting. Yes, you will lose “weight” at first by starving yourself on fruit and over-exercising, but you WILL regain it back (and more), and your approach is unhealthy. Anyway, there are 2 kinds of people… “Learn-it-All’s” and “Know-it-All’s”; I’m not sure which you are, but I hope you actually take the time to do some research before giving advice like that to others. Btw, I’m not just speaking from my opinion, but also from the research I’ve done, the results my clients have got, my 20 years of experience as a fitness expert, and my own personal experience of actually getting 6 pack abs using my approach. Try it and you’ll see.
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There’s a form of cardio ecllad HIIT (High Intensity Interval Training), and it’s the most effective when it comes to losing weight. Basically the idea is to light jog/speed walk for 1-2 minutes then run at full speed for about 30 seconds and repeat, of course warm up with light jogging 5 minutes at the beginning and cool down with 5 minutes of light jogging at the end. Gradually decrease the resting time (eg from 2 minutes to 1) and increase the full speed time (eg from 30 secs to 45). Keep doing that for 20-30 minutes. This is considered the best form of cardio nowadays because even though it might not burn as many calories as running for an hour, the constant change of speed will boost your metabolism for the next day or two (pretty much like weight training does) which means that your body will burn more calories during that period.References :
This will lose you fat, but I don’t think this will build you muscle, based on my experience, I lost my belly but it didn’t really show or get that abs what we typically looking for, so I suggest, by the time you lost that belly pair it with crunches or some core work out.
Nice article btw!
Correct, you need to perform resistance training (I don’t suggest crunches, but full body strength workouts certainly). The nice thing about HIIT is that it spares more muscle than traditional cardio also.