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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...

The 3 Best Afterburn Exercises

You probably know by now that the afterburn effect can noticeably increase the amount of calories you burn off, post-exercise. You also may know that this effect is achieved through high intensity, anaerobic exercise. But what are the exercises you should be doing? There is indeed a huge selection of exercises to choose from, but some are of course more effective than others. This article will go over the 3 best afterburn exercises that have been identified by many different health and fitness experts. The exercises listed here are not going to magically make you lose weight on their own however. Whilst these exercises are best suited for afterburn training, YOU will have to put the effort in to truly make them effective. Remember; high intensity interval training is key! Let’s get on with it shall we? Introducing the first of our top afterburn exercises.. 1. Jump Rope This may be a surprise to some of you, but jump rope is one of the best forms of exercise for weight loss. That’s right, this isn’t just an activity for the school playground. Nearly all boxers use the jump rope as part of their exercise routine. Rocky montage anyone? Even the awesome Arnold Schwarzenegger agrees. My main gripe with the jump rope is that it can be quite difficult to perform, particularly if you are as uncoordinated as me. For this reason I don’t personally do jump rope exercise, but if you can get the hang of it I highly recommend it. Jump Rope Tips: Jump away in intervals of 1-2 minutes. You can increase this time as your fitness level increases. Exercise/rest intervals should be in a 1:2 ratio for beginners (1 minute of exercise = 2 minute rest). Then move onto a 1:1 ratio (1 min exercise = 1 min rest) and 2:1 ratio (2 min exercise = 1 min rest) as you get fitter. Perform 6 – 15 sets. This depends on your fitness level. You may even want to do more/less than the recommended amount, which is not a problem! High intensity is key, so jump quickly! Jump rope is so darn good because of it’s sheer intensity. It puts almost every inch of your body to work, strengthening leg muscles and raising your heart rate. It is said that 10 minutes of jump rope is the equivalent of running a mile in 8 minutes! Our next contender for the afterburn exercise hotspot is.. 2. Burpees Burpee is no doubt a funny name for an exercise, and it’s hilarious to watch someone do them. You will quickly lose your sense of humour when you actually try these...

Afterburn Exercises At Home

It isn’t always possible to go to the gym everyday for your workout, especially if you have a busy schedule, and for most people it would be very impractical. This is why a lot of people decide to workout from home. The good news is that you don’t need to spend your cash on expensive gym equipment to do this. To do afterburn exercises at home, all you will need is a good set of dumbbells or barbells (either is fine), and optionally a cheap workout bench. Personally, I much prefer to do my workouts at home as it gives me more freedom, and I can fit it into my schedule. A Quick Recap Remember that to take full advantage of the afterburn effect to lose weight faster, you want to perform your workouts at high intensity with short rest periods as this kicks your metabolism up and beyond the norm. This can be applied to both weight training and cardio workouts, and combining the two into your routine will greatly boost the afterburn effect. WEIGHT LIFTING AFTERBURN EXERCISES AT HOME High intensity weight lifting is very important as it will provide an overall boost to your metabolism during rest periods. When combined with intense cardio, you can dramatically increase your afterburn. The key to weight lifting is to use heavy weights, by which I mean 80-90% of your maximum for one rep. The amount of reps you should will be between 6-12. Just remember that the last couple of reps should be a struggle and push you to muscle failure, if they are not, increase the weight. If you are unable to increase the weight, just do more reps until you hit muscle failure. Compound Exercises Compound exercises work on more than one muscle group and require the movement of more than one joint. This type of exercise causes your body to work harder and is great for building big muscles and a high post-exercise calorie burn. Below you will find compound exercises for the entire body: CHEST EXERCISES: Bench Press My personal favourite and a great compound exercise. The bench press will mainly work the chest muscles, but will also work the shoulders and triceps. You can do a bench press with either a set of dumbbells or a barbell, and preferably a bench. However, if you don’t have access to a bench at home you can do it on the floor. If you have an adjustable bench you can mix it up by setting it to decline/recline. Push Up Nothing beats a good old push up. The only thing...