How To Get Six Pack Abs
ARTICLE PREVIEWHow To Get Six Pack AbsHow To Get Six Pack Abs By Shawn LeBrunWhether you want to get six pack abs, or just looking to lose abit of extra luggage you're carrying around the mid-section,there are 3 "key" areas you need to focus on to get six packabs.
Strong abs not only help strengthen your lower back, but alsoimprove upon your posture.
Most lower back injuries occur,believe it or not, due to weak abs.
Focus on these three areasand over time, you will see improved results.
Key # 1- Proper cardiovascular work You can have the greatest, most muscular set of six pack abs inthe world, but if they're blanketed by a layer of body fat, whocares.
In order to rid yourself of the extra body fat aroundyour midsection, you need to incorporate effective cardiosessions into your fitness plan.
You cannot spot-reduce the midsection by doing extra abexercises like crunches or sit-ups.
You first must burn off thebody fat through proper cardio to properly define the area.
Abdominal training by itself will not do much.
Cardio needs tobe intense enough to do the trick.
Three to four sessions a week, 20 minutes at a time, of intensejogging, running, the Stairmaster, the elliptical, jumping rope,or biking should be enough to get the process in gear.
Swimming,hiking, and taking aerobics classes are beneficial as well.
Nothing beats jogging or running.
It is the most intense,efficient, and effective method of burning calories.
If runningoutside hurts your joints, try running inside on a treadmill oroutside on a dirt path.
It definitely is easier on the body.
Again, you NEED three to four intense cardio sessions a week, atleast 20 minutes a session, to help create a calorie deficit andhelp rid the body of the fat that covers and lessens yourchances of getting six pack abs.
Key # 2- Proper Nutrition Do not sabotage your results in the gym by giving yourself apassport to pig out.
Ridding the body of fat once and for all isaccomplished by proper nutrition more so than incorporatingcardio.
At the end of the day, if you have consumed morecalories than you have expended, you add body fat.
So you needto burn more calories than you consume.
Nutrition is important because you can reduce the amount ofcalories you take in, therefore greatly having an effect on theamount which you have to expend through cardio.
Eat five to sixsmall, well-balanced meals spaced apart about every three tofour hours.
Try to keep something healthy on hand.
If not, when you become real hungry, you will opt for somethingthat isn?
t as good for you.
When you become overly hungry, allrational thinking goes out the window.
But it is important toget something in you.
Not eating on time or at all is almost asbad as eating too much.
Keep protein intake high (approximately 50% of daily calories),carbs moderate (40%), and fats minimal (10%).
Muscle fiber ismade of tightly-wound protein molecules that is damaged during aworkout, so you need more protein than the sedentary person tohelp that muscle tissue repair.
Carbohydrates have an important role in the body, but do notbase your meals on them.
Try to avoid simple sugars like canesugar, honey, fruit juices, syrups, and even a lot of fruit.
Drink at least a gallon of clean water each day as well.
It willhelp in nutrient absorption and digestion and will help flushtoxins from the body.
Bottom line, make sure you are supplying your body withwell-balanced, healthy food every three to four hours.
To ensureyou are creating a calorie deficit, you should find out yourdaily caloric requirements that you need just to maintain yourcurrent bodyweight.
Since you are looking to reduce your current body weight bygetting rid of some fat, you want to speed up creating a caloriedeficit.
One way is how we talked about above, doing cardio.
The other is by reducing the amount of calories you consume by150-200 calories per day off your daily calorie maintanenceamount.
For example, if you require, at your age, weight, activitylevels, etc.
.
.
2000 calories just to maintain your currentweight, start reducing that number to 1800 to 1850 for a coupleweeks.
If after a couple weeks you still do not see results, lower thatnumber again by 150-200.
Now you would be at 1600 to 1650calories.
Again, the key to getting six pack abs is ridding your body ofthe fat covering the abs.
The only way to do this is by creating a calorie deficit so thatyour body burns calories for needed fuel.
When you burn storedcalories, you're burning body fat.
The way to properly do thisis a combo of increased, intense cardio and a gradual reductionof calories.
Key # 3- Weight training the abdominalsHere is where most people go wrong in their attempt to developtheir abs.
I often ask those I train, "Would you train yourbiceps with sets of 50 reps with no weight"?
Of course, they sayno.
"How about your chest, 50 reps with no weight?
" Another no.
I then ask, "Then why would you do that with your abs"?
Here's an important key.
If you want proper ab development, youneed to add resistance (weight) to your ab exercises.
Abs aremuscles just like biceps, triceps, pecs, glutes, whatever.
Youneed resistance to properly strengthen and build them.
The samegoes for abdominals.
Here are some effective ab exercises to incorporate for properab stimulation.
Weighted crunches.
Grab a dumbbell, either hold it in front ofyour face, or let it lie on your upper chest, under your chin,and perform regular crunches.
You are now using your abs more towork against the leverage the dumbbell has created.
Stick with aheavy enough weight where you can handle 10-15 reps, but nomore.
Remember, you need to create enough resistance where yourabs are forced to work.
Cable Rope crunches--grab the tricep rope, kneel on your knees,and bend downwards, forcefully contracting your abs on the waydown.
It's basically a crunch, only, you are on your knees.
Butthe contraction is the same.
Don't swing with the hips, you arenot using the abs very much if you do.
Just a slight, 30 degreecontraction until you feel the abs contract, hold for a coupleseconds, then back up.
Weighted leg raises-- Lie flat on your back, with your handstucked under your butt.
Wrap your feet around a small dumbbell,and perform leg raises.
Start with your feet about 6 inches fromthe ground, then raise them about 12-16 inches from the groundand then back down slowly.
These can be done on the end of abench as well.
Seated ab machine-- once again, do not swing all the way down,just far enough (30 degrees) to fully contract the abs, hold fora couple seconds, then back up.
This is very similar to Cablerope crunches.
Stability Ball Crunches-- working on the stability ball willincorporate balance into your abdominal work.
They are effectiveat strengthening your core region, which is your abs and lowerback.
You lie down on a stability ball like you are going to perform acrunch.
Position yourself on the ball so your lower back isresting on it.
Keep your feet close together on the floor makingyour body less stable (helps incorporate more balance on yourpart) and place your hands behind your head or folded on yourchest.
Crunch your upper body towards your knees, exhaling asyou contract your abs.
Under muscular control, lower yourselfback to the original position keeping full tension on the abs.
Regardless of what exercise you do, the key is to addweight/resistance.
If not, you will never increase the amount oflean muscle tissue in the area.
You only need to train your abstwice a week for maximum results.
Once again, treat them likeany other muscle group (which means you wouldn't train them moreoften).
Combine this weight training with proper diet andintense cardio and that elusive six-pack is yours to be had!About the author:Personal trainer and natural bodybuilder Shawn Lebrun shows you,step by step, how to build more muscle and lose more fat in lesstime.
here now to learn how.
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