Wednesday, September 5, 2012

How Can You Get Six Pack Abs

How Can You Get Six Pack Abs  The question everybody is asking here is "how can I get six pack abs"?  This is true especially for men as it is much more difficult for men to get a six pack abs as compare to the women.  Most fat are stored around men's abdominal areas whereas it is deposited in women's bum predominantly.  That is why women are much easier to get a six pack than men.   The storage area of fat is God's designed and we can do nothing about that but what we can do is to burn off all those excess fats across our mid section area and do some abdominal exercises to get our all craving super hero six pack abs that we love to have.

Eat a healthy diet

  Before me go into the fat burning routine, there is a more crucial thing that we have to get use to so that we can achieve our six pack goal in a much easier manner.  The old saying of "we are what we eat" really has some truth in it.  If we dream of having a six pack abs while still insist on swallowing the oily cheese burgers, creamy chicken pie, succulent deep fried chicken wings, the ever popular double cheese pepperoni pizza and the saliva dripping BBQ pork chop topple with cream soda and ice float root beer, well I think we aren't getting anywhere near to that washboard abs that we so wanted to have.  What you need here is to cut down all the fatty foods and substitute them with a high fiber, low calories and lean meat diet. Eat plenty of vegetables and fruits.  Consume white meat like fish and chicken instead of the more fatty red meat like beef and lamb.  Use the healthier olive oil in your daily cooking instead of butter.  Try steaming your food instead of frying them to cut down on the oil usage. Cut down on sugar intake, substitute white sugar with brown sugar.  Take the unprocessed brown rice rather than the clean white rice.  Eat whole-wheat or whole meal bread instead of the white ones.  Brown rice and whole meal breads contain more fibers which is good for your body.  Take high fiber snacks instead of the normal ones.  Do the same with biscuits and confectioneries to experience a healthier living. Drink water instead of beer, coke or syrups.   Our body needs at least 8 glasses of water each day so that the system within our body can function efficiently. Take smaller 5-6 meals instead of 3 nig meals a day.

Exercise Regime

  Next we are going to look into the exercise part that will going to get us a six pack abs.  We can start off by doing sit ups.  Do 20 reps of sit ups as warm up.  Then rest 30 seconds and continue to do 4 sets of 20 reps with a 30 seconds rest interval between each sets.  You can start off doing this 100 reps sit ups exercise on alternate days to build a solid mid section base. After 4 to 6 weeks you can do this sit up exercise on a daily basis.  Sit ups target the upper abdominal muscles predominantly so in order to get a more balance six pack abs, you need to incorporate leg raise to target the lower abdominal muscles. You can do this exercise by sitting on the edge of a couch with both hands planted firmly beside your hips, holding the couch.  Raise both your legs, bending them while you move them towards your chest.  The lower them back to the original position, without touching the floor and move back up and repeat the process.  Do 20 reps and rest 30 seconds as per the sit up exercise until 100 reps have been completed.  Next you need to exercise your side oblique muscles which are the muscles beside your six packs abs.  You can target these side abdominals by doing alternate bicycle kicks. Lie on the floor face up, bend your legs slightly with both your arms behind your head.  Raise your right elbow and left knee until the touch each other. Lower them down and do the same with the left elbow and right knee. Do 20 reps for each sides and rest 30 seconds then repeat until you completed 100 reps.

Abs Definition

  It is useless if you only train your abs muscles but you ignoring the layer of fats covering it.  You can tell people you've got six packs and they will tell you, yes six in one abs you got there!  What you need to do is to burn off the layer of fat covering your wash board abs.  The way to do it is to do cardio exercise to burn off that excess fat. Do 20-30 minutes of stationary bike each day to sweat off those irritating lipid cells that covering your six packs.  You can alternate the bike session day with jogging or aerobics classes if you wants some variety in your exercise.  The main thing is to get a 20-30 minutes of cardio exercise each day to melt that stubborn fat cells off your abdominals!  Be sure to drink a lot of water as you can get dehydrated with the amount of water loss through your excessive sweating.  Bear in mind that besides doing cardio exercise, you must be strict to follow the diet that I have suggested above.  If not all your hard work each day will go into the drain as no self discipline will only make the fatty cells come back to hibernate around your abdominal wall!  Whereas if you can get past yourself, discipline wise, then I am sure that elusive six pack abs will be yours to keep for sure and you will indeed enjoy a good health, fitness and life!


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