If you've ever wanted a chiseled six-pack or a flat, defined set of abs, you HAVE to be focusing on the rectus abdominis. To commemorate this glorious, Drake-infused occasion, we've whipped up the Ultimate Summer 2016 Playlist. In my experience, HIIT is the #1 tool when it comes to incinerating the HORRIBLY stubborn body fat that plasters the inner crevices of the abs, specifically the lower abs. In practice you burn more overall calories, and ultimately more fat, at a higher intensity.
Sorry, you don’t get anywhere near as much EPOC from long distance running (but you do from weight-lifting). While many different types of interval training exist, at the core it simply implies varying the intensity of a workout at a calculated rate. Ratio — Ratio of time in the low-to-high intensity intervals (Walk 90 seconds, sprint 45 seconds = 2-to-1 ratio low-to-high.
For more information on HIIT see the infographic below from The Greatist, which does a nice job laying out the foundation of interval training and a few different variations, including: Tabata, The Little Method, and Turbulence Training.
It also impacts how insulin works and is released, in a way that isn’t optimal for growth + recovery. I am sorr, but I don’t know of a single person in the world, that can sprint all-out for 45 seconds. I started with HIIT a couple of months ago, now I am doing 2 minutes of warm up, and then 1 minute at 12,5 mph and 1 minute of rest at 3,7 mph, for 15 or 16 minutes….


It’s amazing for basketball because it mimics the way you run — spontaneous bursts and short-duration sprints, with recovery in between. Absolutely — you can do it on a track, the street, an elliptical, stationary bike, rowing machine, etc. Hey Bryan, I have been trying to combine this HIT method with the 5×5 strength training regiment (not sure if you are aware of it).
I get a lot of questions about the “Fat Burning Zone” versus the “Cardio Zone” from people using exercise equipment. HIIT is an absolute beast of a workout, but it’s the fastest, most efficient way to perform cardio, with sessions typically lasting between 10-15 minutes max. In theory you DO burn the highest percentage of calories from fat during low intensity, steady state cardio (e.g. Regardless of who you are, start with a conservative intensity and gradually progress to higher speeds. I loved how you used facts to back everything you said and the pictures still keep it interesting. When your muscles are depleted, it’s important to shuttle nutrients in as quickly as possible — too much fiber can counteract that. I do mostly abs, chest and bicep workouts, being that those are the muscles I want to show nicely. I sprint at 12.5 MPH — choose a level that’s intense and makes you run HARD, but at the same time make sure it feels safe.


For my abs workout I do 3 sets of crunches, 2 sets of reverse sit-ups, 2 sets of leg raises and a couple of other lower ab workouts. Also what do you think about 30 seconds easy pace, 30 seconds medium, and then 30 seconds all out sprint (in a pool)? I’d follow any of our WOTMs — our Summertime Shred might be your best bet because it combines HIIT with weights and dedicated ab training. 91 of those tips will be released right here, starting today and going through the launch date. It’s a holistic approach to slashing body fat, developing your abs, and slapping on muscle mass. The last 10 tips are EXCLUSIVE to the book so if you want them, you’ll have to buy the book!
I do feel that I gained a little muscle but I’d like my chest and abs to be clearly showing. I’m still not losing belly fat (after several months) but I think it has to do with my diet. Do you have any suggestions on how I can get my chest, biceps and especially my abs to show?




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Comments »

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