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Using Afterburn Effect Exercises For Abs

Some people consider getting abs the most important thing out of all their fitness goals. This seems to be especially true for guys, most likely to impress the ladies. Building strong, visible abs is not just for showing off though. It has been proven that strong ab muscles can help reduce back pain, and also act as a barrier to hold your stomach in. This of course gives the flat stomach effect. When it comes to actually getting visible abs, there are a few things you need to consider. Fat Loss Comes First Before I get into the advantages of afterburn effect exercises for abs, you need to identify which of the following applies to you: Do you have a lot of belly fat? If you have stomach fat in the way of your abs, your main focus should be to lose weight with intense cardio and weight training. It’s recommended that you don’t spend too much of your time on ab exercises until you have reduced your belly fat. Try to do about 3-5 days a week of ab workouts, spending 5 or so minutes on them each day. Is your stomach relatively fat free? If your stomach is relatively free of belly fat but you don’t have visible abs, your focus should then be to work harder on strengthening and building your ab muscles. You still don’t need to go crazy on them though. Work on them 4-5 days a week, spending 10 minutes on the workouts this time, and do more over time. The main point being made here is that if you have belly fat covering your abs, you should be putting most of your efforts into losing weight before building your abs. No matter how strong or defined your abs are, they will not be visible if covered in layers of fat! Afterburn Effect Exercises Can Help First of all, you should be using afterburn training in general for all your workouts if your goal is to burn off fat. Even though most afterburn exercises don’t directly target abs, they will still speed up your overall metabolism so that you actually lose weight faster, and for longer. You should perform a mixture of cardio exercises and weight lifting, which you can find exercises for here. When it comes to actually focusing on your abdominal muscles to build them up, it has been shown that good old interval training is most effective. I found a great workout video on youtube that incorporates some amazing afterburn exercises for abs, and even lets you follow along. Check it out: This ab...

What is Tabata Training?

There are various training methods which are great for triggering the afterburn effect. You may already know that the best possible form of training for afterburn is high intensity interval training. High intensity interval training (HIIT) can be carried out in many different ways, and is very adaptable. But there is a specific type of HIIT that is truly amazing for those of us wanting to trigger a huge afterburn. This type of HIIT is called ‘tabata training’ and believe me, it is extremely intense! So what is tabata training? Tabata training is quite simply a workout method that consists of 4 minutes of high intensity interval training. The clear advantage of this workout method is that not only will it give you one heck of an afterburn, but it also won’t consume much time out of your day. Also, because this workout is only 4 minutes long, you can easily incorporate it into your existing workout routine, perhaps doing a tabata workout after your weight lifting session. The Tabata Workout Method A tabata workout is almost identical to any old high intensity interval training workout, except it follows a very specific interval pattern and timings. The basic layout of a tabata workout is this: 4 minute duration for the entire workout (Includes both exercise and rest intervals) Start with 20 seconds of highly intense exercise Followed by a 10 second rest interval Repeated for 8 cycles The thing I personally like about this workout is how flexible it is. You are free to include any exercise you like (high intensity of course!), and you can mix it up. My own preference is to perform 4 different types of exercise in 2 cycles. I will give you an example of my favourite tabata workout below and list every single step, just to avoid any confusion: 5-10 seconds preparation time (using an interval timer) 20 seconds of high knees 10 seconds rest 20 seconds of jump squats 10 seconds rest 20 seconds of mountain climbers 10 seconds rest 20 seconds of burpees 10 seconds rest Repeat once over (excluding the preparation step of course) This workout in particular is amazing for triggering the afterburn effect, due to it consisting entirely of exercises that require jumping or leg movement. If you have read my previous articles, you will know that performing jumping/leg exercises is one of the best ways for creating an afterburn. Using An Interval Timer Now if you were reading carefully before, you will have noticed that I mentioned using an interval timer in my tabata workout. Using an interval timer will...