The Importance of Cardio
So strength training defines the abs, but cardio removes the friendly jiggly layer so you can see all the results of the strength training. High Intensity Cardiovascular work where your heart rate is elevated over 65% of your max for 30min or more is the ideal situation to reduce midriff overload. Not sure what 65% of your max heart rate is? Use the talk test: if you’re able to talk, you’re not there. During intense cardio exercise you should feel comfortable saying words and short phrases, but not want to carry on a conversation. Cardio for the Core: After Warm Up, Repeat for 30 Minutes, then Cool Down Interval Training- 1 Min Maximum Sprint: 30 Sec Comfortable Jog High Intensity Cross Training’s mile sprint: 1 Min Jump Rope: 1 Min Box Jumps
The Fuel
If workouts are the vehicle, then food is the fuel. You can have the best vehicle in town, but if you don’t have the gas to get it anywhere it’s pretty useless. Let’s start with eating regularly – 3 meals and 3 snacks a day is the best routine to keep your metabolism burning fast, and your belly lean. Then be sure to stay properly hydrated. During the summer heat exercising adults should shoot for 100 ounces of water a day. Next be sure you’re eating the right amount of healthy fats, proteins, and fiber along with a balanced diet. Add: Nuts, seeds, avocado’s, beans, and leafy greens are all known flab blasting super foods that have been shown to help reduce stubborn belly fat.
Resistance Workouts
This is the stuff you’ve been doing 100 reps of since the 80’s with little return on the investment. Crunches are great, but to work the entire core try exercises like the plank, cobra’s, oblique crunches, and leg lifts. Also be sure to engage your abs when doing other exercises like running, squatting, and even bicep curls. Doing your regular workout with added instability like the bosu ball, or standing on one leg while you squeeze your stomach requires your core to work harder giving you more bang for your buck. Complete Ab Routine- 3 Sets: 60 Sec Plank: 15 Oblique Crunches: 25 Crunches: 15 Medicine Ball Twists: 15 Leg Lifts