Hard Rock Abs

The secret to hard rock abs is a balance between proper cardio, proper weight training, and proper abdominal training.  If you leave one of these criteria out you will most likely not achieve your goal of hard rock abs.  So here is how to get hard rock abs.

How To Get Hard Rock Abs

Weight training is a must.  And yes this includes women as well.  Don’t worry about becoming over muscular.  It takes high volume workouts along with eating more calories than you expend.  Since we are not going to be using high volume and we are going to be in a calorie deficient state we don’t need to worry about getting too muscular.

The reason why strength training is so important for hard rock abs is that it promotes an elevated metabolism.  This will help you get rid of the fat around your mid section.  If you do not lose the fat you will never see the abs beneath the fat.  When doing your strength training it is best to do all your exercises standing.  For example doing a bent over row is going to be more effective than doing a lat pull down.  A bent over row will incorporate more muscles groups and force your core to contract to stabilize your spine.  Perform 2 sets 8 to 10 reps in a circuit for best results.

When people do cardio for weight loss they typically do it all wrong.  They usually do long slow cardio.  Recent studies have shown that the best cardio to do is intervals.  Intervals are when you go as hard as you can or close to as hard as you can for short time and then a slower pace to recover.  An example of this is to sprint for 10 seconds and then jog for 50 seconds.  If you do this for 15 minutes, you will over all burn more calories than if you jogged at a slow pace for 45 minutes.  This is because intervals raise your metabolism for up to 24 hours after you have completed your workout.

Choosing the right way to do abs training is important.  If you are interested in having a flat stomach then you will want to do a lot of repetitions with no weight when training your abs.  If you want a six pack you will have to incorporate weight into your routine where you can only complete 10 to 15 repetitions.  Because the intensity, you are going to have to let your abs recover for at least 24 hours.

You need to be in a calorie deficient state.  This means that you need to expend more calories than you eat.  The easiest way to do this is to find your Basel Metabolic Rate and then use the activity multiplier to find how many calories you can consume to maintain your weight.  You will then subtract 500 to 750 calories from this number to out your self into a deficient state.  Make sure that you have one cheat day.  This will prevent your body from getting used to lesser calories and lowering your metabolism.

I know that this sounds overly simplified.  But this really is how to get hard rock abs.  Try switching your exercise routine to match these criteria.  I you would like a more step by step instruction check this out.  This is the best abs program on the internet.

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