Scott, I have been doing sit ups and other abdominal movements at least five times per week since the New Year and I am not getting any closer to a six pack. What exercises should I be doing? What do I do with diet to reduce body fat really fast as I am going to Tampa in March! ~ Sharon, Boston.
Sharon, the six pack muscles respond best to functional exercises that make them contract as nature intended. Check out the videos and complete Single Arm Multi Cluster Six Pack Training routine. Sit-ups, crunches, ab wheels and other infomercial type exercises typically cause lower back pain while delivering no benefits. Our gain benefits from direct core work in a standing position or when holding a pull up position, but that is the subject of another article I have planned for the near future. Yes you need to lower your body fat levels while improving core muscle development to show off a great six pack. I would highly recommend repeating the 21 Day Fat Cell Cleanse followed by the Day 22 Carb Load four times for you to peak rates of fat burning.
Earning a great six pack requires a low body fat percentage and great core muscle development. The 21 Day Fat Cell Cleanse Nutrition Program is the perfect system to lower body fat levels quickly and keep them low long term. Scott@infinityfitness.com for a free copy of the detailed daily meal plan.
Single Arm Movements
The core must engage to balance out the torso when performing a pressing movement such as the one performed during the video featured above. It is OK to rotate the torso in order to gain more range of motion on the bottom of the pressing movement. Abdominal and lower back muscles will need to engage throughout the set. Those without injury restrictions can start with conservative weight loads and emphasize proper form, speed of reps, pause periods and Cluster execution to maximize the training benefits. Weight loads can gradually increase over time. Single arm movements are also excellent for balancing out any strength deficits that typically exist in the non-dominant arm.
Functional movements such as paddle boarding, kayaking and rowing engage the core muscles effectively due to rotation and combating forces from the water.
Short Rest Periods Spark Fat Burning
Single arm training effectively doubles the number of sets as each arm is used separately for every set. Furthermore short rest periods combined with the elongated sets help to drive up fat burning hormones while keeping workouts to 45 minutes or less.
Earning a Low Body Fat Percentage
Those who are not part of the genetic elite top 1% must apply the correct nutrition, training and recovery strategies consistently to peak rates of fat burning. Organically raised food choices including grass fed beef keeps people very satisfied and well fueled due to the ratios of dietary fats nature intended. Repeating multiple cycles of the 21 Day Fat Cell Cleanse followed by the Day 22 Carb Load builds metabolic as well as hormonal momentum. Consistent execution is a key to success that most people under estimate.
Ask yourself some simple questions. Do you have a training, nutrition and recovery strategy to maximize your success? Ideal body transformation progress cannot be earned with effort alone.
Email Scott@infinityfitness.com for free copies of the Single Arm Six Pack Multi Cluster Training program and The wildly successful 21 Day Fat Cell Cleanse Nutrition Plan Strategies to help you Outsmart up to 10 Pounds of Body Fat in Just Three weeks. Let’s discuss how I can help you get off to a great start for 2020.
Author of the 100% Fitness Solution eBook and Director of Infinity Fitness is a highly regarded performance nutrition and training specialist. In addition to designing customized programs for his celebrity, weekend warrior and executive clients, Scott works daily with professional athletes from the NFL, NHL, MLB, NBA and NCAA. Scott has built an excellent reputation providing effective supplements, cutting-edge information and unmatched service to thousands of clients worldwide since 1999.