The best abs exercises for the perfect six pack..
The six pack look is without doubt the number one priority of most people who workout today. Yes they want a powerful chest and huge biceps, a back so broad it blocks out the sun, but most of all they want a six pack. The question is how do we get it? Option one You buy one of those expensive machines you see advertised on the TV, you know the ones I mean, they promise to give the perfect abdominal workout and are so effective that only 5 minutes a day will give you abs of steel. They even have perfect specimens of men and women posing with the machines just to add to the sales pitch. Do they work? unfortunately as Jim royal would say my a???. Do not waste your money because it is not going to happen for you. If it was that easy we would all be walking round like we had just left our mornings practice at the Olympic village for a bit of sight seeing.
The reason for this is because as well as exercising the abs you also need to burn fat because we all already have six packs it is just that for most of us they are hidden by a layer of fat that has to be removed to reveal the hidden gems. So for six pack perfection, remember you have remove the fat and train the abs at the same time.
There are only 2 ways you can have the perfect six pack!OneYou are a lucky B?????? Who has the perfect genetics for abdominal definition. Yes there are people out there, normally young men, who have great six packs without ever exercising and eating what ever they want. The good news is that they are very few and far between and the government is initiating a pregnancy prevention campaign to eventually eradicate them. Two If you are serious about wanting a six pack you have to make a complete life change to do it. Why? Because it is not natural for us to have a body fat percentage low enough to have such great abdominal definition. To be able to see your six pack you need a body fat percentage of about 14% for women and 10% for men. The fact is in today's modern world of sedentary jobs, processed food and large quantities of it, six packs are not what you would normally expect. Maybe long ago when we worked many hours in the fields we looked like Greek gods but not any more. So combine a program of diet, cardio and abs exercises. Diet, this is the most important part of the program and if is right you are guaranteed to succeed. In fact your diet is so important that it accounts for 80% of your success. However, when I say diet I am not taking about a traditional eat loads of salad diet. I mean the modern way to lose fat, which is to eat 4 small meals a day, each containing some form of protein and making sure you consume 500 less calories per day than your body needs to maintain its present weight.
Try to get in 4 good cardio sessions per week. It doesn't matter what type it is. Anything from running, boxing training, power walking, swimming, to cycling is fine. Just ensure each session lasts for at least 30 minutes but no longer than 45 as any longer can result in muscle loss. As well as diet and cardio include 3-4 sessions of the best abs exercises per week.
The best abs exerciseswithout a doubt these are the best abs exercises you can do! The Dragon Flag, The Hanging leg raise The Abs wheel roll-out
ConclusionIf you have got the motivation to get a six pack then I say go for it. Stick to your plan and the general rules outlined in this article and you can do it.Remember, you need a lot of drive and motivation to succeed unless you are genetically blessed. However, stick to the rules, take your time and you will be rewarded. Finally Two important things. It will not be as easy for some people as it is for others but every one can do it and please, please, please do not be fooled by the latest six pack scam, whether it is a new machine, wonder drink, tablet or even the latest abs exercises the industry continually pedals. You know to much know to be fooled. Instead stick to the advise given here and become one of the models who gets paid to do the posing on there crappy adverts. If you would like to lose up to 2lb of fat each and every week or start building muscle now why not let me train you online on a one to one basis and you will receive your own exercise and nutritional plan designed specifically for you and your individual, age, physical composition, metabolism, lifestyle, and goals. Find out more Here
Eat every 3 hours, this keeps your metabolism high and therefore burns more fat, it also stops you going into starvation mode which is when your body thinks a famine is on the horizon and starts storing fat for energy Never eat just one or two meals a day or you will go into the starvation mode mentioned above. Exercise at least 3 but preferably 4 times a week. Include your bodyweight exercises to build muscle and some abs exercises. The reason you want to spend time building muscle as well as doing cardio and abs exercises is your metabolism stays higher for a lot longer after you have finished training if you do muscle building exercises. Do not spend hour upon hour doing abs exercises, it is a total waist of time. You should do some good abs exercises to build strong core muscles but keep it to 15 minutes maximum. You cannot spot reduce fat so you can not get rid of the fat on your belly whilst the rest of your body remains the same. You have to reduce the fat levels for the whole of your body to get good definition. Another reason not to do just abs exercises to spot reduce your belly fat, it will not work. Remember the longer you have been overweight the longer you should allow yourself to lose it. Never starve yourself to lose weight you will lose huge amounts of muscle and go back to the old famine, body storing fat thing we mentioned earlier. Keep a journal and write down what you eat and when you eat it. Also weigh yourself every week this way you should know what is happening and what changes you might need to make. Do not compare yourself or your progress to other people.We are all different and you could lose half the weight your friend has but actually taking into account genetics you might have worked out a better system than them. Do not try to lose more than 1 or a maximum of 2lb per week because your body needs time to adjust and remember the dreaded loose skin. Never eat at least 2 hours before bedtime as carbohydrates have about 2 hours to be used up as energy before they are stored as fat. Drink plenty of water.
For the latest information on abs exercises check out www.ab-core-and-stomach-exercises.com There are many good diet recipes on the web so it is not hard to work out a good diet plan If you would like some specific recipes to get you started, check out www.healthy-eating-simplified.com This site includes tasty 30 minute meals, free two week meal planners, and quick tips that will help you eat well every day.
The benefits of sit ups The crunch The plank, one of the best ab builders there is. The side plank How to master the full hanging leg raise How to do the full ab wheel rollout Learn the L-seat for a great static hold ab exercise The six pack diet The strength athletes diet The muscle building guide See our fat burning guide to compliment your abs exercises Back to home page |
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Facts on strength building
To build pure strength all bodyweight exercises have to be kept within the 1-6 repetition range.
Once you can do the required number of repetitions in an exercise change to a more demanding one
You can build strength and stay the same weight if that is your goal.
Strength training requires short workouts of no more than 30-45 minutes to be most effective.
Facts on muscle building
To build a combination of muscle and strength all exercises have to be kept within the 6-12 repetition range.
The best muscle building diet requires two grams of protein for every kilo of your bodyweight.
The quickest way to build muscle requires an increase in bodyweight.
Each muscle should be trained no more than once or a maximum of twice per week for best results.
Facts on abs building
Diet accounts for 80% of the success in building great abs.
You cannot spot reduce fat from any one area of your body or in other words you cannot pick and choose were to lose fat. It has to be done gradually throughout the whole body.
To lose weight eat 4 or 5 small meals a day with each meal containing protein. This keeps your metabolism high and stops your body going into starvation mode which is when it will store fat.
Do not lose more than 1 or 2 pound of weight per week.
The best three abs exercises are the dragon flag, full abs rollout and full hanging leg raise.
Sit ups and crunches are terrible fat burning exercises. You would have to do 1000 sit-ups every night for over 2 weeks to burn 1 pound of fat.
In one study on rats, one group was given all their food in one meal per day as opposed to the other group which had the same amount of food but in small meals throughout the day. The results showed that ones who ate all there food in one meal put on weight whilst the others did not.
Doing lots of cardio without muscle building will result in large muscle loss because your body will adapt to make the cardio easy by losing the heavy muscle. The result could be someone who has very little muscle but still carries some fat.
Exercises that are weight bearing like running and walking are better for burning calories than non weight bearing ones such as cross trainers and cycling.
Facts on flexibility
All workouts should begin with dynamic stretchinginvolving two sets of 10 to 15 repetitions of each movement used.
All workouts should end with a cool down of static passive stretching.
The quickest flexibility results are gained with isometric stretching.
Isometric stretching should be done towards the end of a workout and never more than 3-4 times per week.