After patience, perseverance, and some dedication you will hit that goal of getting six pack abs, but what are the steps to achieve this task?
Six pack abs have taken over the collective curiosity of men in the present times. There is something about that rock hard abs which makes everyone go dizzy with joy. Here is an easy guide to six pack abs. There is no secret ingredient for six pack abs; it is just a combination of a few things that you need to get right. The problem with most people is that there is not enough time for ourselves and we tend to spend more time trying to earn sufficient money. In the process, we forget to take care of our body and mind, but surprisingly as we start giving in to our body’s demands we begin to notice positive changes. Here are some very easy steps that will surprise your abdominal muscles, much of which depends on your diet.
Also read: When is the best time to exercise?
Exercise Core Muscle
Now the good news is that all you have to do is to remove the fat that is hanging on your abdomen. Once you have worked your way through the fat you will reach your real abdomen, then you proceed towards four packs, six packs or eight packs. Start working on core muscles. Do reverse crunch which focuses on the lower abs, this is similar to crunch but only with the legs raised up in the air. Start by putting your arms at your side and your palms down. Then place your knees upon your hips, and instead of moving the head towards the knees, do the opposite. This means that your knees will go toward your head, and here hold your knees briefly.
You could also take a plank and with your forearms on the floor and your toes on the ground lift your core and thighs off the floor. This also works your back. Also, the most basic of them is crunches.
Strength training and weight training are very important as you will require strong shoulder, arms and back too. Your entire body needs to be strong and not just your abs. By weight lifting, you will boost your metabolism and also of course increase muscle definition. Moreover, this is a great way to burn calories. Work out at the gym and lift weights for muscle gain, and it is most important to work out every part of your body so that there is uniformity in your body parts.
Removing belly fat is important if you want to get to your core muscles, and the quickest way to do that is by burning fat with cardio. It is important to do cardio as much as working out with weights, both needs to be done one after the other. You are required to burn muscle and blast the fat in order to see the results that you want. This just doesn’t only mean running, you could also swim, or play you’re a sport like tennis or do cycling, learn boxing if you find that exciting! All these will help you get a blast of cardio and you will lose weight fast. Try and create your own personal exercise plan that has a good cardiovascular base will help you in the long term and will keep your excess weight at bay. You will burn a lot of calories very fast and will see that your fat is vanishing in no time.
Also read: Gain more muscle with these changes to your workout
Crunches are a lot like sit-ups, only with a slight modification. For this, you will have to lie down straight and then bend your knees while your feet should be flat on the floor. Then after crossing your arms across your chest and then lift your shoulders off the floor, and finally it is very important not to lift your entire body off the floor. For a little extra crunch, you may suspend your legs in the air.
Hanging Knee Raise
This is an exercise that you should do in order to develop the lower rectus abdominis and for this, you will need to hold the chin up bar using a hand grip and then allow your body to hang straight keeping your feet together. You will have to make sure that you do not swing there, just be still. Then you should curl your knees up towards your chest all the while keeping your legs together and then once you have curled then pause there for a few seconds. Then slowly lower your feet back towards the floor.
This will put pressure on both your upper and lower abdomen. For this, you should place a mat on the floor and lie on your back there, and then extend your arms above your head. Then simultaneously you should lift your arms and legs toward the ceiling until you have touched your toes with your fingertips and then return to the former position.
This exercise will allow you to develop your upper and lower rectus abdominis. The idea here is to use a machine to train the abdominals for better results. Ab crunch machines are designed with gripping handles that are positioned upwards on both sides of the head. You have to remember that the important thing is to concentrate on squeezing your rib cage and your pelvis together as your abdominals contract.
This is a variation to your regular crunches wherein you will have to lie down on a bench with your knees bent and your upper legs at a 90 degree angles with your torso. Then grab the bench from above your head to become stable and use your ab muscles to pull your knees toward your chest until they reach your elbows. This position must be held on to for about three seconds and then you can return to the starting position.
Pile up on good carbohydrates; eat the ones that aren’t the simple white ones, opt for whole grains which are also known as ‘slow carbs’ and are rich in fiber. These go through the human system slower than the simple white ones. Go for brown rice, quinoa, whole wheat and oats. Eating good carbohydrates is extremely necessary, and you should avoid the white variety.
You must have heard gymgoers going gaga over protein; this is because protein is the nutrient that builds muscle. Studies have shown that people who eat 35 grams of protein at breakfast were, in fact, less hungry throughout the day than those who didn’t. Eat eggs, yoghurt, bacon, lean meat like chicken, milk and so on.
Drink Water and Sleep
Avoid sodas and juices to drink water, this way you will avoid the extra calories and also be able to keep your body hydrated. Water, the essential fluid that your body craves for, has been found to be important for weight loss. Also ideally one should get eight to nine hours of sleeping time.
Your road to six packs will not be easy, you will have to gather patience and wait for the results to show.
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