how to get six pack
July 7, 2009 3:29am CST
we have to first reduce the fat in the stomach,then we have to reduce eating fat food,we can do exercise early in the morning ,we should take only low fat food
9 Jul 09
Hey john, you aren't going to get a six pack abs reducing your food and working out your body. Proper eating is a must if you want to get lean abdominal, there is no way around it. I am sure that you know the basics of proper eating. For example, you should consume approximately 1 gram of protein per pound of body weight. For protein have lean meats, chicken, turkey, fish, eggs, milk, etc. Consume plenty of fresh vegetables and also starchy carbohydrates such as brown rice, potato, yams, oatmeal, high fibre cereals etc. Limit your fat in-take and avoid 'junk-foods' at the best. Feed yourself with a small meal or snack every few hours.Drink plenty of water throughout the day. If you have excess body fat on your mid-section, you will not see your abs no matter how developed they are. Doing hundreds of crunches/sit-ups don't burn the fat from your stomach. Cardiovascular exercise is the only exercise that will burn-off any substantial amount of body fat. Weight training builds muscles and cardio burns fat. You should cardio at least 30 minutes and 3 times a week if you are trying to lose body fat. Some people believe that the fast way to six pack abs is to train the abs everyday which is a misleading thought. This will not speed the process because the muscles need time to recuperate and grow. Daily ab workout will not allow enough time for the abdominal to rest and grow. However, the abdominal do recuperate faster than most other muscle groups. So, you can train them upto three times a week. To get the best results you should train your abs with resistance exercises. No one trains their chest with 50+ rep sets of bench presses with an empty bar, so why do so many people train their abs with 50+ rep sets of crunches. A good number to aim for with abdominal exercise is 10 to 15 reps per set. Some good resistance exercise for the abs are : * incline bench sit-ups * leg raises * cable crunches When most people think of training of their waist line, they focus on crunches. But in order to have complete development you need to train the upper abs, lower abs, obliques and lower back. Not only does a well developed waist line look good, but it will help to strengthen the entire body. Your mid section stabilizes your body during your workouts or any physical activity. A good exercise for the lower back is hyper extension. A good exercise for the oblique is the side bend. The Tranverse Abdominus(TVA) muscles are used to keep the stomach pulled in, making the mid-section appear smaller. We all know of people who are lean, but they have a pot belly that sticks out quite a bit. This is because they have a weak TVA muscles. Training the TVA is very easy. Simply blow all your air out and suck your stomach in and hold it for 15 to 30 seconds. You can do this throughout the day by simply sucking you stomach in. That may seem rather simple, but it works for creating a slimmer waist line. There are plenty other exercises but these are some of the best. I just love my abs. Regards for you coming up six pack ab.
10 Jul 09
I think the best ways to get you a six pack is to try engaging in boxing exercises and doing sit ups. It also helps to stretch your body while walking while raising your arms upward and downwards. i know a friend who loosen his fat in just one weeks of exercising and joining group workout in a fitness center. Some of his mate inject themselves with stanazol the one being use by horse trainer. I think it is now illegal to use by humans only for animals. But, men who inject it got an incredible six packs and look like mr. universe now Gov. Arnold Schwazeneger. Well, if you really like to have one you should make an effort to exercise, doing weightlifting, dumbell, boxing and a lot of proper dieting.
9 Jul 09
Strengthen your abdominal muscles and lose body fat. The concept is simple, but putting it into action is not simple at all. It will take dedication, willpower, patience and time to get a six pack but in the end, the effort is well worth it. You can have the most toned and defined abs but they won't show through if there's a layer of fat over them.