Chisel your core and melt your belly with these effective routines.
Surely you have spent listening to the abs are achieved in the kitchen and although this is true, what you do in the gym also counts.
“When it comes to fat loss, exercise is greatly undervalued,” says Men? S Health’s director of fitness, BJ Gaddour, a certified fitness and conditioning specialist (CSCS).
The key is to incorporate various workouts, from cardio to strength to your metabolic conditioning, Gaddour explains.
1.- EMOM TRAININGS
EMOM stands for? every minute on the minute? (every minute for the minute) and has become popular thanks to CrossFit.
For example, if your workout is about 10 EMOM squats, you should start the stopwatch, highlight 10 squats, and rest the rest of that minute. Then you do another 10 squats at the next minute, and so on.
This type of training is great for losing fat, Gaddour starts, because structured training and rest periods allow you to withstand fatigue, which in the end will help you perform more repetitions. This means that you will burn more calories.
2.- TABATA STYLE SUPERSERIES
If you haven’t tried Tabata, it is a four-minute high-intensity interval training (HIIT) protocol, created in the 1990s by Japanese researcher Izumi Tabata. He found that alternating 20 seconds of sprinting at full speed with 10 seconds of rest improves your fitness and burns fat at an incredible rate.
Tabata’s original study involves cycling sprints, but you can use this fat fryer interval with other exercises. Gaddour recommends combining two exercises involving different parts of the body and alternating them. This will help you avoid fatigue (or endure it) so you can do more than four minutes.
Choose one of the following superseries.
Perform the first exercise for 20 seconds, rest 10. Perform the second exercise for 20 seconds, rest 10. This is a series, do four.
For a workout for fat burning 30 minutes, performs all three supersets in the order shown. Rest a minute between each superset.
This is one circuit, do two.
Upper-Lower Superseries: Combine an exercise that works your upper body, like push-ups, and an exercise that works your lower body, like jump squats.
Core-cardio Superseries: Combine a core exercise, such as planks, with a full-body movement such as burpees or jump rope.
Unilateral Superseries: Choose an exercise that works one side of your body at a time, such as the Bulgarian dodge. Do one side as the first exercise and the other as the second.
3.- CIRCUIT FOR BURNING FAT
Imagine this training as a wheel. Halfway is the axis or exercise you always come back to speed up your heart rate, says Gaddour.
Around that axis, there are five rays or movements that allow you to recover, while still moving. You will return to the axis after each ray, thus creating metabolic stress all the time, burning fat and increasing your aerobic resistance.
Start with the axis exercise, then do the first ray, then go back to the axis and do the second ray, and so on.
Perform each exercise for 30 seconds. Rest 15 seconds between each one.
Once you finish the fifth ray, this is a series. Do two to three.
Axis exercise: burpee
Ray 1: iron
Ray 2: bridge
Ray 3: side plate left side
Ray 4: side plate right side
Ray 5: Hound