Everyone wants to know how they can lose weight and get six pack abs. It seems everywhere you turn dieters everywhere are searching for the secret to the ever elusive flat belly. Fitness and weight loss expert Barbara Vinciguerra who has helped thousands of people lose weight successfully, has the following suggestions for losing weight and getting six pack abs.
It isn’t easy, but the formula is pretty straightforward. Here are 3 simple things people need to focus on to lose weight fast.
1) Make sure your weekly exercise program includes 1-2 days of High Intensity Anaerobic Interval Training
Protein helps satisfy hunger and provides the necessary building blocks to maintain lean body mass while you lose body fat and protein provides a high Thermic Effect, which burns calories . The kind of food you put in your mouth, and when you eat it, may determine the amount of calories you burn. The simple fact is, not all calories are created equal. Every time you eat food, a reaction takes place called the “Thermic Effect of Food (TEF).” TEF is the cost of energy your body burns to break down and digest food to make it a usable energy source. TEF lasts from 1 to 4 hours after you eat and makes up around 10% of your total calorie expenditure every day.
The exercise routine consisted of three exercises (the bench press, the power clean and the squat), performed with 10RM loads as a circuit. The circuit was performed four times (i.e. twelve total sets) and took 31 mins. EPOC was elevated for 38 hours post workout (possibly longer as this was when the researchers stopped measuring). The duration and magnitude of the EPOC observed in this study indicates the importance of the role of high intensity resistance training in a fat loss program.
2) Make sure your weekly exercise program includes 1-2 days of High Intensity Anaerobic Interval Training
3) Make sure your weekly exercise program includes 3-4 days of Metabolic Resistance Training
3) Make sure your weekly exercise program includes 1-2 days of High Intensity Anaerobic Interval Training
The third key “ingredient” in fat loss training is high intensity interval training (HIIT). It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. Anaerobic must be 85-92% of Max Heart Rate (45 seconds or less). One of the landmark studies that looked at steady state aerobics vs interval training found that an interval training group showed a nine times greater loss in subcutaneous fat than and endurance exercise group. Even thought the steady state group burned 2 x the calories they lost less FAT than the interval group.
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