Get Six Pack Abs - The 3 Step Formula To Get Those Perfect Six Pack Abs
Are you trying to get six pack abs? How many ab machines have you purchased to get those hot six pack abs? How many ab crunches and leg raises did you do today? Okay, now let's switch gears....how much carbs and fats did you have today? How many calories did you consume today? How much weight training and cardiovascular did you do today? Do you see where I'm going with this?
In order to get six pack abs, there are some important steps you have to follow in order to achieve this popular goal. Simply doing JUST ab exercises are not going to reveal those much desired six pack abs or a toned tummy. Ab machines and ab exercises tone the muscle UNDER belly fat. You have to remove the belly fat on top of those ab muscles in order for them to show.
Now, understand that you have to be around 10% body fat in order for your abdominal muscles to be revealed. So, without further ado, here is my 3 step formula to lose body fat and get those six pack abs:
Step 1: PROPER Nutrition: Proper nutrition is more than just WHAT it is you eat daily, it also comprises of when and how you eat daily. Eating several (I recommend 5-6) meals a day, you will elevate your metabolic rate so that your body will burn off fat more faster. Not only that, you will also be more fuller through out the day.
Also, be sure to eat your foods more slower. Slower consumption of foods will allow the foods to be digested properly and will also help in keeping you from being hungry.
What to eat? I recommend for you to consume plenty of protein, a moderate amount of carbohydrates, and a minimal amount of fats (healthy fats such as monounsaturated). Notice how I did not say avoid carbs and fats? That's right, you have to get those nutrients if you want to get six pack abs! By avoiding carbohydrates and fats, you will end up slowing down your metabolism, end up with catabolism (your body will burn muscle tissue since your body is depleted of carbohydrates and fats), and could end up with "yo-yo" weight loss (you lose weight...only to regain the weight back...and maybe even more)! The same theory applies to if you dramatically reduce your caloric intake. Slightly reduce your caloric intake to avoid slowing down your metabolism.
Also, be sure to get plenty of fiber (at least the daily recommended value), and of course, foods rich in vitamins and minerals such as fruits and veggies (be careful with fruits since majority of them are high in carbs).
To accelerate fat loss even more, and to learn how to "shift" the calories from the foods you eat so that you can elevate your metabolic rate to it's highest level, plus have a fat loss diet plan customized just for you based off of your current body, I recommend for you to check out the calorie shifting system from Fat Loss 4 Idiots. Thousands of people have used this program with tremendous results.
Step 2: Drink PLENTY Of Water: By drinking plenty of water daily, you will keep your metabolism active, flush toxins out of your system, ensure proper development of muscle tissue, and will get rid of excess water weight. To save a boat load of money, I highly recommend for you to get a home filtration system such as the PUR system (I have the one that attaches to the faucet). You will save a ton of money by not having to worry about buying spring water!
Step 3: Exercise: Your exercise regime should consist of both cardiovascular and resistance training to yield the best results. You need cardiovascular exercise to improve the functions of your heart, and to burn off stubborn fat. You need resistance training since the more muscle tissue you have on your body....the more your body will naturally burn off fat.
For cardio, I recommend for you to do some form of cardio for at least 20 minutes as soon as you awake in the morning. This will burn off stored fat. Doing cardio later in the day will simply burn off the carbohydrates and fats that you consumed up until that point. Now, don't get me wrong, there's nothing wrong with doing cardio later, I'm just recommending that you do it first thing in the morning if you have a lot of fat to burn off.
For resistance training, I recommend that you focus on doing more compound weight training to work the larger muscle groups (legs, chest, back). Doing those types of exercises will burn off the most calories.
Now, as far as ab exercises are concerned, if you want to get six pack abs quickly, here is my suggestion to ensure you develop your ab muscles properly.....slow, concentrated, low rep workouts will get better results.
For crunches: Lay down on your back in the typical abdominal crunch position. Place your hands behind your head near your ears (don't lock your fingers). Slowly elevate your upper body toward your knees and hold that position for 3 seconds and repeat for 30-50 repetitions. Trust me on this.....by the time you get to 15.....you're going to feel the burn! Doing a crap load of crunches does not guarantee six pack abs!
Other abdominal exercises I recommend are side crunches and leg raises. You can follow the same pointers above for these exercises.
So, there you have it. The bottom line is that if you want to get six pack abs, you have to place your primary emphasis on burning off stubborn fat and get your BF% down to around 10%. Always start with proper nutrition, and make sure you are doing both cardio and weight training exercises to get the quickest results!
One more thing, be sure to get plenty of sleep every night to ensure your body recuperates, burns fat, and builds lean muscle tissue.
Good luck!
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