Six-Pack Training Program: Basic Info To Know

LESS IS MORE—that IS THE key to the Six-Pack Training Program with regard to both cardiovascular exercise and weight training. The Six-Pack philosophy for maximum fat loss and lean muscle gains is short, intense workouts using maximal weights. Research shows that intense weight-lifting sessions build more muscle, more quickly.

The cardio work on the Six-Pack Training Program also emphasizes intensity. Sprints, performed in the morning on an empty stomach, are the key to boosting fat loss. Traditional cardio of longer duration is then done once per week.

The Six-Pack Training Program will help you get the results you want, fast. And because of the emphasis on intensity of workouts rather than duration, the Six-Pack Training Program fits easily into your busy schedule.

SIX-PACK CARDIOVASCULAR WORKOUT

For cardiovascular work, the Six-Pack Training Program calls for something more radical than the traditional moderately paced walk in the park. On the Six-Pack Training Program, you’ll sprint two times a week, first thing in the morning on an empty stomach (drinking plenty of water first, of course). Research clearly shows that fat burning is suppressed significantly when carbohydrates are ingested more than six hours before exercise. Because of this, cardiovascular work on an empty stomach can help burn up to three times mote fat.

When insulin is elevated, such as after eating, it can inhibit the fat-loss process. In a fasting state, insulin levels are low. So, by performing cardio on an empty stomach, your body is in prime fat-burning mode. Also, wait an hour after the cardio workout to eat, as this will a I low for further metabolism increases and fat loss. Make sure you drink plenty of water before, during, and after cardio.

Research shows that high-intensity exercise like sprinting can burn more fat than low-intensity cardio work and help maintain lean muscle mass as well. Have you noticed how Olympic sprinters, though lean, are very muscular, while long-distance runners are simply skinny? Well, those sprinters are definitely onto something.

However, since moderate-paced cardio for a longer period of time does have many benefits, one day a week you will perform cardio first thing in the morning for thirty-five to forty minutes at a moderate pace (like a brisk walk or a jog). Again, waiting an hour after the cardio workout to eat can allow greater fat burning to occur.

For the sprints, you only have to run for twelve minutes per session, but intensity is the key. Alternate a thirty-second, all-out sprint with a ninety-second walk, until you reach twelve minutes total workout time. Obviously, you’ll probably have to work up to this level. You can start with six minutes total and then increase the time. So, perform three days of cardio per week—two days of sprinting first thing in the morning on an empty stomach and one day of moderate-paced cardio—for the best results in lowering body fat. Always be sure to stretch and warm up before and after the cardio workout.

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