Abs & Metabolic Conditioning Workout

Abs workout
Abs workout

Fitness is far more than simply exercising on a consistent basis. Fitness means to have a healthy mind, body, and spirit which allows you to maximize your potential and help others maximize their potential.

Now let’s talk about the two collocations used in title: “abs” and “metabolic conditioning”.

First of all, everyone in this world has abs. Ask any student of college anatomy that has opened up a human body and analyzed what is inside. They will tell you that every human subject had abs. Once I’ve progressed, I drew some conclusions which I’ll share with you today concercning abs:

  • To get abs, you need to decrease your body fat percentage.
  • You need to train them correctly and also understand abdominal anatomy.
  • Sets and Reps are dependent upon how advanced you are.
  • Don’t overtrain them: train one day the upper abs and next day the lower abs.
  • In time, you have to alter repetition tempo.
  • Have high reps when train the obliques.

Now let’s talk about metabolic conditioning. You are all probably familiar with the trend: High-Intensity Training or MetCon. This type of training involves a very high work rate while using exercises that burn more calories during your workout and maximize calories burned after your workout.

Types of High-Intensity Training:

  • Tactical metabolic conditioning – usually for people with demanding physical activities.
  • Metabolic conditioning – to enhance athletic performance.

Metabolic conditioning – refers to a type of workout designed to challenge the two major energy systems that contribute to exercise effectiveness (ATP & glycolysis), in the same workout by using high intensity, whole body movements along with a very short work-to-rest ratio.

Below I’ll underscored a workout that will help you tone your abs and sculpt your body. You have to perform it twice a week, for 2 months to feel optimal results.

Nr.Crt.

Exercise Rest Reps

Sets

1. Prowler Push (100 m)

30”

5

3

2. Dumbbell Woodchop

60”

15

3

3. Hanging Leg raise into Burpee

30”

10-12

3

4. Deadlifts

60”

15

3

5. Decline Bench Sit-Up (with weight)

30”

20

3

6. Cable Pull In

60”

20

3

7. Wide Legs V-Ups

60”

15

3

Tips:

– I encourage you to have fun – if you’re not having fun with your fitness, it’s easy to lose interest; if the idea of walking on the treadmill bores you to tears, don’t do it, try something else;

–  set a goal or goals (short-term or long term), map out a plan, and get to it – with these goals in mind, we can map out the necessary plan of attack, plan which will help you stay focused and on the path to success;

drink enough water – while the reminder to drink water may sound unnecessary, many people often mistake their thirst for hunger – if you just ate a meal and are still hungry, you could just be dehydrated;

protein requirements – vary by individual and goal, you need enough to maintain and build lean muscle mass – a diet this rich in protein will help you feel fuller for longer while refueling your muscles post-workout;

add veggies to most meals – this will bring you fiber, vitamins, antioxidants and minerals and will keep you full for a          longer period of time;

rest longer – rest is crucial to fat loss or muscle-building goals – aim for 6-8 hours of sleep each night.

No matter your goal, consistent efforts are rewarded with hard-earned results. There’s no replacement for consistent time under the bar, so get after it!

 

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