An Abdominal Training Program That Will Deliver Results Immediately

The first thing that you need to determine when you begin an abdominal training program is what you are trying to do

. Are you trying to lose weight or are you trying to build muscle? It may sound like splitting hairs but this is of utmost importance and the main reason why people fail to meet their goals.

There are two types of people who are interested in abdominal training programs, those with some extra pounds and those who have already shed those pounds. For those who have shed the weight doing abdominal training like sit ups and crunches will pay off because your body fat percentage is low enough to see your results.

For those who still carry some weight abdominal specific training is useless because it does not burn enough calories. You see a lot of people who want to lose weight around their midsection resort to things like sit ups, crunches and other abdominal specific exercises. However, when you consider that, to burn a single pound of fat, you need to burn 3,500 calories and that the average person only burns about 2,000 calories in a day, you begin to see that these things do almost nothing for burning calories and so people remain fat and give up.

However, for both types of people the best exercises you can do for your abs are actually compound weight lifting exercises like: the dead lift, bench press, dumb bell snatch, clean and jerk, lunges, squats and others. This is because these exercises exert so much force on your body that it actually goes into a state of metabolic shock and cause you to burn calories at a higher rate for days after the workout, even when you are sleeping. This will be good news for the people who still need to lose a few pounds.

When doing these exercises I recommend using the high intensity interval training format. Rather than using maximum poundage use a lighter more manageable weight and do more repetitions. Do as many repetitions as you can and then take a rest for a few seconds before moving on to the next exercise. When you come to the end of the circuit start over.

For the people who want to work on their ab definition these exercises are also great because they work the core of your body. Both your back and your abs come into play when you are doing these exercises.

For both camps of people using a device called a kettlebell would be exceptionally helpful This is a piece of weight lifting equipment from Russia and looks like a cannonball with a handle on it. Because of its design it is ideal for swinging between the legs which really works your abs. Because it integrates a cardiovascular element it also burns calories at up to 20 per minute as well and lose as much as 1% body fat a week. It is no wonder that people who use this on a regular basis have abs like a Greek statue. Do kettleebell swings and you will start to see results immediately.

by: John Kidder

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