| The first and most important step towards developing | | | | intensive stroke such as breaststroke is capable of |
| a six pack is to lose weight. The rationale behind the | | | | burning more energy than thirty minutes of running. One |
| weight loss is that the abdominal muscles will not show | | | | of the benefits of swimming is that it allows for joints |
| unless the ideal muscle to fat ratio is reached. | | | | to be fully supported, thus preventing the joint damage |
| The two most effective forms of exercise for losing | | | | that can occur through running. |
| weight are weight lifting and cardio exercises. | | | | 4) Step Aerobics: This involves an intense workout for |
| Weight Lifting: Lifting weights will result in a decrease in | | | | the legs, buttocks and hips and burns around the same |
| the development of fat by the body. | | | | amount of energy as swimming. This form of exercise |
| Lifting weights will result in an increase in muscle; the | | | | is available in video or in a class; therefore it is able to |
| more muscle a body has the more energy it is | | | | be performed at home or in the gym. |
| capable of burning. | | | | 5) Elliptical trainer: For those with gym access, or who |
| Extra energy in the body is consequently stored as | | | | are lucky enough to own one of these machines, the |
| fat; for this reason, building extra muscle in the body will | | | | elliptical trainer will burn energy whilst protecting joints |
| ensure that this extra energy is utilized and prevented | | | | from injury due to impact activities. |
| from turning to fat. | | | | 6) Power walking: Brisk walking is an excellent form of |
| The most effective muscles to work on are larger | | | | exercise. Whilst it may not burn off as much energy |
| muscles groups such as thighs, hamstrings, back and | | | | as running, it will minimize the extent of damage to |
| the chest; as these are larger muscles they will | | | | joints done through impact with the ground. |
| consequently burn larger amount of energy in order to | | | | 7) Rowing: Rowing machines are extremely simple to |
| sustain themselves. | | | | use and have the potential to burn as much energy as |
| Cardio exercises: One of the most common and | | | | running or cycling. Vigorous rowing can significantly |
| popular forms of exercise, cardio is a great way to | | | | increase the heart rate and burn quite a lot of energy. |
| lose weight as it is capable of utilizing fat stores for | | | | 8) Rock climbing: Rock climbing is capable of burning |
| energy and preventing excess energy form being | | | | almost as much energy as swimming. Rock climbing |
| stored as fat. | | | | can be quite strenuous, and does involve the use of a |
| By staying in motion for an extended period of time, | | | | large amount special equipment and technique. Whilst |
| your body is capable of utilizing glucose stores for | | | | not for the faint hearted- it is a lot of fun, particularly |
| energy, and then moving on to utilize fat stores for | | | | when climbing with a partner. |
| energy. | | | | When exercising, it is important to remember to set |
| Suitable cardio exercises include running, power | | | | realistic expectations and to not be too hard on |
| walking, swimming, cycling, basketball, soccer, tennis or | | | | yourself during exercise. Refraining from doing so will |
| any other exercise or sport that involves continuous | | | | ensure you have a higher chance of enjoying the |
| movement for an extended period of time. | | | | exercise and will prevent you from becoming |
| Some of the most popular forms of cardio exercise | | | | disheartened and discontinuing the exercise. |
| are as follows: | | | | When losing weight to develop a six pack, many |
| 1) Running: running is extremely popular as it does not | | | | people will be aiming to develop and strengthen muscle |
| require any particular equipment and can be done | | | | simultaneously. This will have the opposite effect on |
| virtually anywhere. Running can burn a significant | | | | weight as muscle is denser than fat and weighs more, |
| amount of energy, however it can cause discomfort | | | | thus this increase in muscle will negate the loss of |
| to certain joints such as knees and ankles. | | | | weight through a decrease in fat. |
| 2) Cycling: Cycling can be performed outdoors (on a | | | | In many cases, an individual's weight will increase |
| bicycle) or inside (on a cycling machine) and requires | | | | instead of decrease. This is not something to be |
| use of the legs in order to burn energy. | | | | worried about. Rather than constantly weighing |
| 3) Swimming: Swimming is a full body exercise and the | | | | yourself to determine your progress, try checking your |
| more body parts that are involved the more energy | | | | clothing. A decrease in fat should leave your clothes |
| this exercise is capable of burning. Thirty minutes of an | | | | feeling a little loose. |