Abs Made Easy

BRING YOUR SIX-PACK OUT OF HID­ING BY BURN­ING THE FAT THAT COV­ERS IT

Men's Health (South Africa) - - STRENGTH - BY AL­WYN COS­GROVE

Di­rec­tions Al­ter­nate work­outs A and B with two days of rest be­tween them. Al­ter­nate the num­ber/let­ter ex­er­cises (1A, 1B; 2A, 2B), rest­ing 60 sec­onds be­tween ex­er­cises. Do the oth­ers as straight sets, rest­ing 60 to 90 sec­onds. Aim for fa­tigue on each set.

1b 3

IF YOU WORK OUT... 3 days a week: Do each work­out once, plus 1 in­ter­val work­out. 4 days: Do each work­out, 1 in­ter­val work­out, and 1 car­dio ses­sion. 5 days: Do 3 strength work­outs (al­ter­nat­ing A & B), 1 in­ter­val work­out, and 1 car­dio ses­sion.

IN­TER­VALS Warm up for 5 min­utes. Work up to 85% of your max heart rate (220 mi­nus your age). Slow down un­til your heart rate falls to 70% of your max. Start the next in­ter­val. Keep go­ing for 20 to 30 min­utes. Cool down for 3 min­utes. CAR­DIO Aim for 45 to 60 min­utes of steady-speed ac­tiv­ity, in­doors or out. A brisk walk is fine. Your only rule: Don’t do any­thing that hurts your re­cov­ery from strength work­outs. You should feel bet­ter the next day, not worse.

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