You read magazines and see infomercials showing men and women sporting rock hard abs, and you want them, too. Let be realistic achieving a six-pack at any age can be challenging but with the right exercises, healthy diet, and a bit of determination, you can actually get the six-pack of your dreams in just one month.
Following a clean diet along the way can preserve all your muscle—and possibly gain a bit to reduce calories and peel away body fat.
HOW TO GET SIX-PACK ABS IN TWO EASY STEPS
But here’s what getting a six pack ultimately comes down to:
1. Losing enough body fat to reveal them
2. Having big, strong abs
Reduce Your Body FatFor most people, to get a six-pack (and be able to see it) you’ll need to reduce your body fat percentage. In order to burn fat, you need to burn up calories. Since there are about 3,500 calories in a pound, you need to burn about 3,500 more calories than you bring in with food or drink in order to lose one pound.
There are several ways to determine your body composition the easiest way is to use your gym’s body analyzer equipment.
Men with six-pack abs usually have a body fat of between 6 and 9 percent and women between 16 and 19 percent. The same body fat percentages apply to teens, too. To calculate how much weight you need to lose, use this equation. (Fat %to lose) x (original weight)= how much weight you need to lose. For example this equation would be (0.06%) x (76 kg) = 4.56 kg to lose.
Remember, you don’t want to put yourself on a particularly restrictive diet. Plus, strict dietary rules makes eating at family meals and social events a challenge. Instead, focus on making good choices most of the time. Pass on dessert, sugary drinks, processed snacks, fast food and fatty foods and go for options such as grilled chicken, lean steak, salads, steamed vegetables, fish, fresh fruit, nuts, brown rice, whole-wheat pasta and low-fat dairy at meals. Clickhere
You don’t need to lose weight completely, but just want to develop more lean muscle mass, don’t restrict portion sizes or food intake. Simply stick to healthy, whole foods at most meals. The followings are ways you can use to reduce body fat:
1. Develop A Clean Diet.
Everyone is different and I don’t think diets as a whole work. You have to know your body and know what works for you to lose weight. A clean diet is one that avoids processed foods and it is comprised of whole, unprocessed foods that make up a well balanced macronutrient diet. Example: *Potato chips, fast-food hamburgers, and frozen premade meals are all on the heavy side of the processed food spectrum.
In fact, diet is responsible for about 90% of your results. The single most important tool that you need in order to develop your abs is diet.
2. Drink A lot Of Water
Drinking water helps you to stave off hunger as well as helps with water retention – a big issue when trying to get that six-pack showing. It is important to stay hydrated during this month of high-intensity workouts. Most of the times we seem hungry it is because we are thirsty, so stay hydrated and you will eat less.
3. Eat Enough Protein
Protein will help you build lean muscle as well as burn body fat. Out of all the macronutrients (protein, carbs, and fat) lean protein has the highest thermogenic effect on the body. Try eating lean protein in the morning. Skip the bagels and cream cheese. Instead, try:
*.Omelet with spinach, turkey,and chipotle peppers.
*.Greek yogurt with blueberries, bananas, and flax seed.
*.Salmon with whole-grain toast.
3 Things To Consider Before Going On Your Six-pack Journey
1. Don’t Focus On A Particular Spot
I just want to dispel a general myth about weightlifting. You cannot burn fat in particular areas of your body by spot training. More often, you can only build muscle by doing so.
2. Create A Workout Plan And Stick To It
You should try to do your cardiovascular workout in the morning and your ab workout in the afternoon or evening. Once you have figured out what works best for you, pair it with a great diet and stick to it for the duration of the month.
3. Stop Doing Thousands Of Crunches
Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will. Personally, I think that it is completely pointless to waste an hour of your time doing hundreds of useless crunches and sit-ups when that hour could be spent doing exercises that are more productive for fat loss.
We have addressed some of the simple advice for getting your body ready for six pack abs, now it’s time to look at some of the exercises you can do to make you achieve your Six-Pack goals.
Click here……To find out how you can get that six-pack you’ve always wanted.