There are many myths around how to lose belly fat and how to get six pack abs? If you know the right details and have commitment then you can achieve it. It is not a big deal.
How to Get Abs Six Pack?
Two key steps
Tone your abdominal muscles
Lose body fat
Steps might be simple but way to achieve it really requires patience, dedication, time and willpower. And result will speak for it. The two key steps mentioned above should be done as toned abs will not show if fat is there in stomach
Let us see in detail how to achieve the above two steps,
Tone your abdominal muscle to achieve 6 pack.
Floor exercises will greatly help, do not concentrate just on abdominal muscles alone, rather concentrate whole body and give more importance to abdominal muscles, the following might help. As abs will get six pack only when those muscles and other parts of the body are exercised properly.
Leg lifts with knees bent
Lie down
Lift feet off the ground alternate each leg in the air like bicycling
Keep your hands behind head and touch left elbow to right knee
Repeat, repeat
Leg lifts with no knees bent
Lie down
Lift feet off the ground with no bent on the knees (almost 90 degrees)
Bring it down but do not touch the floor, lift again
Repeat, repeat
Increase resistance \ variations by using gym equipments or hang from a pull up bar and raise up (very effective)
V-ups.
Lie down with legs straight, hands on the floor extended above your head
Raise both legs and hands simultaneously to form the V, no bend on knees
Relax, repeat
Sit Ups.
How to do?
Feet on the floor, crossed hands on your chest
Lie down, feet down, knees up, crossed hands on your chest
Lift your lower back off the floor and go towards the knees
Repeat, repeat..
Increase resistance by including weight by holding weight on your chest
Do jackknife sit ups by touching knees with your head
Crunches
How to do?
Lie down on floor, keep your arms on your chest
Bend your knees as much you can
Raise your shoulders towards your knees and you should feel abdominal muscles being worked out
Exhale while you go up
Inhale while you come down
Proper inhaling and exhaling are key and just lifting of shoulder above floor is key to achieve six pack abs
Dont’s
Hands should not be on the back of the head as it may cause strain on lower back
Need not touch your knees with head while you go up as it might again strain your back
While you come back to ground do not touch ground with head rather when shoulder touches ground lift up
Static Hold
Objective of static hold is to train your core (including your abs) to hold the body in place, the real purpose of abs
Static hold is holding your body in push-up position with elbows on the floor
Depending on how trained the timing for a hold can vary from 45 secs to 5 mins
Side Static Hold
Roll down to your side lift up in push up position with one hand on the floor and another pointed up straight in the air
Non weight holding leg on the other leg
Hold this position as long as possible
Muscles on either side of stomach
Twist those muscles with some resistance
Various methods available like twist during sit-ups, side bends, side to side with medicine ball
Other tips.
In day today routines introduce some instability by doing crunches using stability ball. Try to reach to your things at right using left arm and things at right using left arms.
Higher impact running works the abs..
Best of all bicycling, lie down on the floor with lower back resting on the floor and raise your leg and bring it at 45 degrees, start doing bicycle pedaling in air with arms behind your ears. Try to touch your opposite knees with elbows. Breathing should be in a relaxed fashion. This is very very effective ab work out as per research.
Key is that you need to work out the whole body and specific focus on your abs to achieve six pack abs
Lose Fat
Losing fat is an art with knowledge about fat loss you can do it easily.
Weight Lifting and Cardio Vascular Activities
Lift weights with cardio vascular activities (running, playing games where you need to move your body like volley ball, squash, foot ball, etc.,)
Cardio vascular activity should be done for 20 to 30 mins to burn fat
When body runs in stored energy there is minimal fat loss
Do the weight lifting first and then cardio vascular activities (since weight lifting uses stored energy and cardio vascular goes straight to your fat and burns it)
Cardio vascular done at morning on empty stomach is effective as it gets it energy from fat
Metabolism, Metabolism..
While morning breakfats triggers metabolism, but idea is to have small quantity of food every 3 hrs to keep metabolism going rather than large 3 meals
Meal should have sufficient protein in it so that muscles are not broken down for fuel, which is key to have good muscles
Smaler Dinner
Dinner should be small in size
Techniques? drink one glass of water before sitting for dinner, eat heavy lunch or snack well before dinner or have fruits and vegetables for dinner or a handful of nuts
The reason is after dinner you do not do much movement of your body hence all the food settles down as fat and there are other reasons to this too
More Fiber
Fiber keeps your body well regulated so have sufficient intake of fiber in your day today food, whole grains, greens, fruits, vegetables, nuts, seeds, etc., go natural way
Breakfast is a must
Breakfast is a must as your body did not have food for past 8+ hours or so..
It gets the metabolism started and avoids over eating habits
Simple cereals or milkshakes would do than nonthing
Water.. water
8 cups of water is a must for a day
Green tea with no sugar is good for metabolism and it can contribute to water intake too
Have the habit of drinking juices than sodas
If you are hungry after having your meals, it could be that you are thirsty
Important Tip – Refined foods like white rice, white flour, sugar will become fat very easily as there is little processing required for this. So take them judiciously little and make your meal wholesome as much as possible than refined.
Tips and suggestions
Enjoy what you do? will provide more result that just checking mirror on daily basis to see whether abs has become six-pack or not.
Especially well organized exercise plan would help to get organized and will serve as reference too.
Chaning life style will need some time, changing it too fast might not help for example if you eat a lot for dinner slowly reduce the portion while start eating breakfast or having smoothie or atleast black coffee or green tea or cereal or energy bar to start as breakfast. Make your food wholesome like it is worth to spend money in organic foods like try wholefoods or any other specific stores which provides excellent organic food materials.
Exercise needs proper warm up and cool down and do not overload the body with heavy intense workout on day 1 as it might impact and will not result in 6 pack on day one itself
. It is a gradual process but if you are dedicated and have proper diet and exercise, you can achieve it. Hydrate, hydrate drink water frequently remember 8 cups
Photo diary at regular interval will help and if you are fat already and if you are just focusing on six pack abs and not reducing your body fat then your stomach will be bigger as six pack would have developed under the fat in stomach. And do not watch weight scale and get demotivated as muscles are denser to fat, hence weight might remain or slightly increase when you start building the muscles.
Remember steady portioned eating every 3 hours works not starving and over eating.
Having black coffee or black green tea one hour before exercise will help boost metabolism and green tea is a great metabolism booster and ofcourse plenty of water will also help.
Abs are the muscles which will stay intact for more time so once you work out and create it, it can remain there with little workouts to maintain it and ofcourse avoid stress by doing yoga, tai chi, medidation so that unwanted body fat might not be created around stomach.
Regular workout is a must to achieve 6 pack, no other options just for your idea 500 calories daily translates to 1 pound in a week.
Avoid exercising after eating food and train your abdominal exercises as and when you get a chance. If you have back ache, consult your chiropractor or physician before starting any 6 pack abs exercise or any of the exercises. Apart from the above methods there are other methods to achieve six pack abs without straining your back. Warm up and cool down will reduce impact to your body and it pays in long run.
You can try other muscle building foods or drinks if necessary or works for you but it is not necessary if you follow goo dexercise and diet.
If you are having excess body fat, first start with cardio vascular to reduce the fat and then focus on muscle building as muscle building does not remove fat from specific part of the body. And if you are going to concentrae only on abs it might cause imbalance in the body resulting in pain in back or other areas of the body. Tone your complete body.
Starving will eat your six pack abs.. it is as simple as when you starve body goes to energy saving mode by reducing metabolism or goes into protein from muscles to burn.. so avoid starving.
Fiber is good but need to have excessive water so that digestive problems can be avoided. But fiber will help in regulating your body.
Snack smartly low calorie, low sugar foods would help. Try watching the intake of snacks and you will be surprised how you can change your snacking habits. But remember do not change your lifestyle overnight, it is not going to help.
Visiting gym and floor exercises can help more than following informacials in TV for ab building. As just working out abs is not going to help rather complete work out including cardio vascular, weight lifting, increase in resistance is what going to help you.
Supplements either increase your metabolism or reduce your appetite but you need to get your workout. It is upto you on how to spend your money on supplements or jus hitting gym or doing floor exercises. Bottomline there is no magic pill out there to fix fat loss or build six pack abs for you..
Crunches are better to sit ups as sit ups might impact back and neck. Another alternative to sit ups is lie down on your back lift your feet in the air as high as you can and lift your butt off the floor. It is effective when it is done slowly. As usual do not touch floor with your legs again go for the next set. Repeat, repeat..
You like biking, walking, running or rowing.. pick your choice and stick to it, that is the best way to stay fit lose weight and get 6 pack abs. You can modify the intensity to get more better results gradually than forcing something to you which you do not like.
Work out every other day and target different muscle areas every other day as concentrating same muscle will not help. When exercising muscles break down and then heal so it needs time to heal.
Working out with lot of sweat drains the fluids from your body replenish them with pottassium rich sports drinks or apple, bannana with water.
Genetics plays a major role in getting abs six pack as it is natural that few have high metabolism or few are little more fat than others.
Click here to visit the proven system to lose belly fat and get abs six pack.
Here are excerpts and practical tips which might work for you.. when it comes to abs six pack
Two Key Steps To Achieve Abs Six Pack
Steps might be simple but way to achieve it really requires patience, dedication, time and willpower. And result will speak for it. The two key steps mentioned above should be done as toned abs will not show if fat is there in stomach
Let us see in detail how to achieve the above two steps,
Let us start with these..
- Weight Lifting and Cardio Vascular Activities
- Lift weights with cardio vascular activities (running, playing games where you need to move your body like volley ball, squash, foot ball, etc.,)
- Cardio vascular activity should be done for 20 to 30 mins to burn fat
- When body runs in stored energy there is minimal fat loss
- Do the weight lifting first and then cardio vascular activities (since weight lifting uses stored energy and cardio vascular goes straight to your fat and burns it)
- Cardio vascular done at morning on empty stomach is effective as it gets it energy from fat
- While morning breakfast triggers metabolism, but idea is to have small quantity of food every 3 hrs to keep metabolism going rather than large 3 meals
- Meal should have sufficient protein in it so that muscles are not broken down for fuel, which is key to have good muscles
- Dinner should be small in size
- Techniques? drink one glass of water before sitting for dinner, eat heavy lunch or snack well before dinner or have fruits and vegetables for dinner or a handful of nuts
- The reason is after dinner you do not do much movement of your body hence all the food settles down as fat and there are other reasons to this too
- Fiber keeps your body well regulated so have sufficient intake of fiber in your day today food, whole grains, greens, fruits, vegetables, nuts, seeds, etc., go natural way
- Breakfast is a must as your body did not have food for past 8+ hours or so..
- It gets the metabolism started and avoids over eating habits
- Simple cereals or milkshakes would do better than nothing for breakfast
- 8 cups of water is a must for a day
- Green tea with no sugar is good for metabolism and it can contribute to water intake too
- Have the habit of drinking juices than sodas
- If you are hungry after having your meals, it could be that you are thirsty
Note – Refined foods like white rice, white flour, sugar will become fat very easily as there is little processing required for this. So take them judiciously little and make your meal wholesome as much as possible than refined.
“Build And Tone Your Abdominal Muscle To Get 6 Pack“
Floor exercises will greatly help, do not concentrate just on abdominal muscles alone, rather concentrate whole body and give more importance to abdominal muscles, the following might help. As abs will get six pack only when those muscles and other parts of the body are exercised properly.
- Lie down
- Lift feet off the ground alternate each leg in the air like bicycling
- Keep your hands behind head and touch left elbow to right knee
- Repeat, repeat
- Lie down
- Lift feet off the ground with no bent on the knees (almost 90 degrees)
- Bring it down but do not touch the floor, lift again
- Repeat, repeat
- Increase resistance \ variations by using gym equipments or hang from a pull up bar and raise up (very effective)
- Lie down with legs straight, hands on the floor extended above your head
- Raise both legs and hands simultaneously to form the V, no bend on knees
- Relax, repeat
- Feet on the floor, crossed hands on your chest
- Lie down, feet down, knees up, crossed hands on your chest
- Lift your lower back off the floor and go towards the knees
- Repeat, repeat..
- Increase resistance by including weight by holding weight on your chest
- Do jackknife sit ups by touching knees with your head
- Lie down on floor, keep your arms on your chest
- Bend your knees as much you can
- Raise your shoulders towards your knees and you should feel abdominal muscles being worked out
- Exhale while you go up
- Inhale while you come down
- Proper inhaling and exhaling are key and just lifting of shoulder above floor is key to achieve abs six pack
Don’ts
- Hands should not be on the back of the head as it may cause strain on lower back
- Need not touch your knees with head while you go up as it might again strain your back
- While you come back to ground do not touch ground with head rather when shoulder touches ground lift up
- Objective of static hold is to train your core (including your abs) to hold the body in place, the real purpose of abs
- Static hold is holding your body in push-up position with elbows on the floor
- Depending on how trained the timing for a hold can vary from 45 secs to 5 mins
- Roll down to your side lift up in push up position with one hand on the floor and another pointed up straight in the air
- Non weight holding leg on the other leg
- Hold this position as long as possible
- Twist those muscles with some resistance
- Various methods available like twist during sit-ups, side bends, side to side with medicine ball
- In day today routines introduce some instability by doing crunches using stability ball. Try to reach to your things at right using left arm and things at right using left arms.
- Higher impact running works the abs..
- Best of all bicycling, lie down on the floor with lower back resting on the floor and raise your leg and bring it at 45 degrees, start doing bicycle pedaling in air with arms behind your ears. Try to touch your opposite knees with elbows. Breathing should be in a relaxed fashion. This is very very effective ab work out as per research.
- Key is that you need to work out the whole body and specific focus on your abs to achieve abs six pack
- Enjoy what you do? will provide more result that just checking mirror on daily basis to see whether abs has become six-pack or not.
- Especially well organized exercise plan would help to get organized and will serve as reference too.
- Changing life style will need some time, changing it too fast might not help for example if you eat a lot for dinner slowly reduce the portion while start eating breakfast or having smoothie or atleast black coffee or green tea or cereal or energy bar to start as breakfast. Make your food wholesome like it is worth to spend money in organic foods like try wholefoods or any other specific stores which provides excellent organic food materials.
- Exercise needs proper warm up and cool down and do not overload the body with heavy intense workout on day 1 as it might impact and will not result in 6 pack on day one itself . It is a gradual process but if you are dedicated and have proper diet and exercise, you can achieve it. Hydrate, hydrate drink water frequently remember 8 cups
- Photo diary at regular interval will help and if you are fat already and if you are just focusing on abs six pack and not reducing your body fat then your stomach will be bigger as six pack would have developed under the fat in stomach. And do not watch weight scale and get demotivated as muscles are denser to fat, hence weight might remain or slightly increase when you start building the muscles.
- Remember steady portioned eating every 3 hours works not starving and over eating.
- Having black coffee or black green tea one hour before exercise will help boost metabolism and green tea is a great metabolism booster and of course plenty of water will also help.
- Abs are the muscles which will stay intact for more time so once you work out and create it, it can remain there with little workouts to maintain it and ofcourse avoid stress by doing yoga, tai chi, medidation so that unwanted body fat might not be created around stomach.
- Regular workout is a must to achieve 6 pack, no other options just for your idea 500 calories daily translates to 1 pound in a week.
- Avoid exercising after eating food and train your abdominal exercises as and when you get a chance. If you have back ache, consult your chiropractor or physician before starting any 6 pack abs exercise or any of the exercises. Apart from the above methods there are other methods to achieve abs six pack without straining your back. Warm up and cool down will reduce impact to your body and it pays in long run.
- You can try other muscle building foods or drinks if necessary or works for you but it is not necessary if you follow goo dexercise and diet.
- If you are having excess body fat, first start with cardio vascular to reduce the fat and then focus on muscle building as muscle building does not remove fat from specific part of the body. And if you are going to concentrae only on abs it might cause imbalance in the body resulting in pain in back or other areas of the body. Tone your complete body.
- Starving will eat your abs six pack.. it is as simple as when you starve body goes to energy saving mode by reducing metabolism or goes into protein from muscles to burn.. so avoid starving.
- Fiber is good but need to have excessive water so that digestive problems can be avoided. But fiber will help in regulating your body.
- Snack smartly low calorie, low sugar foods would help. Try watching the intake of snacks and you will be surprised how you can change your snacking habits. But remember do not change your lifestyle overnight, it is not going to help.
- Visiting gym and floor exercises can help more than following informacials in TV for ab building. As just working out abs is not going to help rather complete work out including cardio vascular, weight lifting, increase in resistance is what going to help you.
- Supplements either increase your metabolism or reduce your appetite but you need to get your workout. It is upto you on how to spend your money on supplements or jus hitting gym or doing floor exercises. Bottomline there is no magic pill out there to fix fat loss or build abs six pack for you..
- Crunches are better to sit ups as sit ups might impact back and neck. Another alternative to sit ups is lie down on your back lift your feet in the air as high as you can and lift your butt off the floor. It is effective when it is done slowly. As usual do not touch floor with your legs again go for the next set. Repeat, repeat..
- You like biking, walking, running or rowing.. pick your choice and stick to it, that is the best way to stay fit lose weight and get 6 pack abs. You can modify the intensity to get more better results gradually than forcing something to you which you do not like.
- Work out every other day and target different muscle areas every other day as concentrating same muscle will not help. When exercising muscles break down and then heal so it needs time to heal.
- Working out with lot of sweat drains the fluids from your body replenish them with pottassium rich sports drinks or apple, bannana with water.
- Genetics plays a major role in getting abs six pack as it is natural that few have high metabolism or few are little more fat than others..
Click here to visit the proven system to get abs six pack.
