How to Get a Six Pack

You most likely have a six-pack right now. Whether or not you can see it depends on your body fat level. Most people start to notice their six-pack around 10% body fat, if you do not know your body fat level you can use the instructions below to calculate it.

Body Fat Formula for Men

Factor 1 (Total body weight x 1.082) + 94.42

Factor 2 Waist measurement x 4.15

Lean Body Mass Factor 1 - Factor 2

Body Fat Weight Total bodyweight - Lean Body Mass

Body Fat Percentage (Body Fat Weight x 100) / total bodyweight

In order to see your six-pack you must reduce your body fat level, one way to do this, is cardiovascular exercise, or cardio. Cardiovascular exercise refers to any exercise performed at moderate levels of intensity, for an extended period of time that maintains an increased heat rate. At first the body uses glycogen to produce glucose (sugar), to give you the energy to perform the exercise. But, after the supply of glucose is gone, the body is forced to use fat for energy; this is the effect we are trying to achieve with cardio.

There are 2 factors you should consider when planning a cardio program, duration and frequency.

Duration:

Beginner: It is recommended that you exercise for 10-15 minutes and add more time as you gain endurance.

Intermediate/Advanced: It is recommended that you exercise for 30-60 minutes and vary the intensity based on your level of fitness.

Frequency: Cardio should generally be performed 3-5 times a week, with at least 24 but no more than 48 hours, between workouts.

How to perform a cardio workout:

1) Before you begin a workout, it is vital that you warm-up. You should perform the cardio exercise of your choice, (jogging, biking) for 5-10 minutes at low intensity to warm your muscles up, (help blood circulate through them). After you are warmed up, you should stretch the main muscles you will be using to perform the exercise, or 5-10 minutes.

2) Perform your cardiovascular exercise of you choice, for the duration that you have chosen.

3) Dont forget to warm down! Perform the cardio exercise of your choice for 2-5 minutes at low intensity to cool down. Then stretch the primary muscles used in your exercise for 5-10 minutes. This last step is crucial, and greatly decreases the chance of injury, and helps improve your performance and results.

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