Tuesday class times: 5:30a, noon, 4:30p, 5:30p, 6:30p
Excerpt from an article by The Poliquin Group:
To get the best-looking abs, forget the 15-minute ab programs in favor of a combination of sprint and strength training workouts.
Strength training and high-intensity intervals are well proven to give you lean abs, whereas programs that just train the abs have little pay off. For example, one study in the Journal of Strength and Conditioning Research compared the effect of a 6-week abdominal training program in which participants performed 7 ab exercises (2 sets, 10 reps) 5 days a week. Unfortunately, none of the exercises used weights, meaning the metabolic and mechanical effect on the body was minimal. Results showed NO changes in body weight, body fat, abdominal fat, or waist circumference. Participants did improve abdominal endurance with a one-minute curl up test.
For the amount of time and effort invested in that ab program, participants didn’t get much benefit. A better training program would include deadlifts, squats, bench press, chin-ups, lunges, rows, and overhead presses, with one ab exercise a day rounding out the training program.
The fat burning effect would be much greater since these lift use larger muscle groups than the abs, while the squats, deads, chins, and lunges all require significant recruitment of the abdominal muscles. Plus, the added benefit of lifting heavy weights will help you lose fat that covers the abs, while improving muscle “definition.”
Another solution is to do sprint intervals to burn excess fat around the middle. High-intensity intervals have been shown to be even more effective than strength training for getting lean fast.
A) Alternating Couch Stretch and Superman holds
B) Max height box jump
C) 12 min AMRAP. 3 Rounds of:
- 1 min double unders
- 1 min row for calories
- 1 min burpees
- 1 min of rest