A lot of men and women who strive to get six packs tries to find the easiest and quickest way to get six pack abs. Stomach crunching, constant sit-ups, abs exercises and a lot of different techniques can take a while to achieve that longed after the perfect stomach.
People are always asking the old age question, how to get a six pack?
We are going to look at a few ways that you can achieve what you want in the least possible time, getting the perfect stomach doesn’t have to take months or years. There are combinations of things that you can do to help things along not only exercising but the way that you live your life and the way that you eat that can also help you get the perfect flat stomach and have the abs that you want.
Firstly, lets take a look at exercising, what sort of exercises do you need to do to achieve the perfect abs that you are looking for, this is only the first step in the process and is by no means the most important, if you use all these techniques in combination with each other you will have the perfect stomach in no time.
OK, firstly Sit ups. These do help in the way of a six pack, however using sit-ups on their own would take you months to get the stomach you wanted, you would have to do about 400 sit-ups every single day of over 6 months to start getting anywhere near the tone that you are looking for.
Your best bet is to start with about 20 sit ups a day and combine this with another 20 stomach crunches. This will help the process of strengthening and toning the muscles that you want.
Progression is always the key to starting an exercise program. We can start by walking for 20 minutes and progress to 30 minutes, three times per week. Exercise intensity should be maintained at a brisk pace to increase the heart rate and keep the activity challenging.
Stomach flattening exercises are basically exercises that involve multiple joints that allow our bodies to reduce overall fat and at the same time allow for muscle growth and development.
When we increase our muscle size, it also increases our metabolism and requires more fuel to be converted from fat, thereby getting the fat from the stomach area.
Some multiple joints exercises are deadlifts, squats, bench press and shoulder press. Abs exercises are also good to help tone and increase core strength.
When our bodies are in a stressful situation, it reacts by releasing a hormone called Cortisol, which tells our bodies to preserve fat and prepare our bodies for the emergency situation. That fat is thereby stored in our stomach area.
By utilizing various techniques of stress management exercises, we can affect our bodies to optimize its fat burning capabilities, which will lead to a flat stomach.
Deep breathing exercises have shown to help people cope with stress and as a result, be better able to help flatten their stomach. By drawing in air through our nose, deep into our lungs and abdominal area and slowly releasing the air through our mouth slowly allows for more oxygen to enter our system.
It has very calming effects for people as they are able to rid their bodies of carbon dioxide waste products and exchange it with clean oxygen.
Nutrition: Cut down on the fat intake in your diet as well as intake of sodas. Also, try to cut back on processed carbohydrates like bread, pasta, rice, and potatoes.
Instead of eating 3 big meals per day, eat smaller sized portions and divide your meals into 6 meals per day. Your meals should be well balanced from each of the basic food groups and drink lots of water. (Also read Health Benefits Of Fasting)
Try to make healthier alternatives to the foods you regularly eat. For example: instead of eating chocolate bars, substitute it with fruits or carrot sticks.
The flat stomach formula just takes some discipline to commit to making changes in and monitoring our food intake, increasing our energy expenditure and managing our stress.
This formula is just a simple guideline to help us achieve our goal to have a flat stomach.
Six Pack Abs Diet and Effective Tips on How to Lose Belly Fat
If your fitness goal is to get the tight and toned stomach of your dreams, these six pack abs diet tips will help you in your endeavor! While it will take some hard work and discipline, knowing what to eat (and what not) will assist you to achieve goal faster than you thought possible.
Overeating can spell disaster if you are trying to get into the best shape of your life. As most excess weight tends to settle in the abdominal area, to get a well defined six pack, you need to have a very low amount of extra fat on your body.
The good news is, there is an easy way to keep from filling up on junk throughout the day – drink plenty of water! There is an old adage that you need 5 glasses of water per day to survive, 8 glasses to thrive and 10 to rehydrate.
While this is a good general rule of thumb, a more scientific approach can give you even better results. Take your body weight in pounds and drink half of that number in ounces each day. Sound complicated? Well, it’s not!
For example, if you weigh 200 lbs, then be sure to drink 100 ounces of water each day. As you can see, you may be drinking more than 10 glasses per day, but you will see the difference in your six pack definition by doing so.
Of the available six pack abs diet tips, this is the most effective as it keeps you feeling full all day long, ensuring you only eat when you truly need nutrition. As an added bonus, it helps to keep toxins flushed out of your system, which is another reason your body holds onto fat.
It stores these toxins in fat molecules to protect your vital organs. Without toxins to the sequester, your body will be less inclined to hold onto its stores of fat, making your six pack stand out!
Second, on the best six pack abs, diet tips list involves getting a nutritious start in the morning. Breakfast truly is the most important meal of the day, as it gets your metabolism going again after a long night of sleep. During the night, your body slows down its energy use to conserve it.
If you don’t stoke the fire when you first wake up, your metabolism will tend to be sluggish for the rest of the day. A slow metabolism means weight gain, which is the last thing you want. So, following this tip will keep you burning fat every day, all day.
The third of the six pack abs diet tips covers the end of the day instead. Eating breakfast will rev up your fat burning engine early in the morning. Staying away from food after 9 pm will ensure that you don’t hit it with a lot of fuel right before bed.
As previously mentioned, during sleep your body slows down, and it is unable to burn off a lot of extra calories. If you eat within a few hours before bed, your body will normally convert that energy into fat instead.
In addition to this harmful trend, most people tend to eat “fun” food late at night, and such appetizing morsels are usually laden with sugar and fat. So, save yourself the extra pounds, and lock the kitchen up tight at night!
Fourth on the list of six pack abs diet tips is fiber. While you may have heard a lot about fiber in recent years, this is for good reason – it’s great for your health. Also, fiber helps you to feel fuller, longer so it will help you say no to that second helping at the table.
What are good ways to get the fiber you need? Many healthy bowls of cereal now include tremendous amounts of fiber in them, yet they still have a great taste. Other natural sources of fiber include oats, whole grains, and beans.
Owning a set of six pack abs is the ultimate dream of many people and there are others who work out on a regular basis with just the primary objective of getting a six pack abs and flaunting a sexy midsection.
There is another truth about the six pack abs diet and effective tips to weight loss and fat is that you need to couple it with the right cardiovascular exercise so that you get great results.
You must strictly adhere to both the six pack abdomen diet as well as your exercise routine so that you can shed off the belly fat in the shortest possible time. The results vary from person to person but the combination of these two will help you reach your goal successfully.
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The Best Six Pack Abs Exercises
If you think that crunches are the best among the six pack abs exercises, you are wrong. Crunches are one of the more enduring six pack abs exercises but these are not the most effective or the fastest of all exercises.
It just so happens that everyone knows how to do tummy crunches because these are better alternatives to performing the less than effective and sometimes excruciating sit-ups. If you are looking into what possible regimen you can use in order to get those nice sculpted abs, you might want to look into another direction altogether. According to experts, the best abdominal exercises you can subscribe to are the ones that can target the core muscles in the midsection.
These core muscles act as the underlying structure that can actually pull on all the muscle groups in the midsection. So targeting the core muscles from the very beginning should get you faster and more permanent results.
Some of the core muscles you should focus on are the: Kegel muscles (the pubococcygeus muscles of the pelvic floor,) the transversus abdominis (the deepest of all abdominal muscles,) and the erector spine (which is located along the sides of the lower spine.)
Many novices make the mistake of focusing only on the rectus abdominal (6 pack region) and the obliques abdominal (also known as the oblique muscles and the love handles.)
The first step to exercising the Kegel’s muscles is to actually locate it. Here is a surefire way on how to do that. The next time you go to the loo to perform #1, tries to stop yourself in mid-pee. The muscles you use to do that are the Kegel’s muscles. Try to move these muscles again once you have performed your bathroom functions.
You can actually feel how the Kegel muscles can pull the rest of the abdominal muscles in. Even the simplest crunches combined with Kegel exercises can speed up the midsection sculpting and fat burning processes by as much as 50%.
The transversus abdominis exercises can be exercised by literally performing balancing acts. This muscle group acts as the center of gravity that supports the upper body weight and it usually works overtime when the person tries to achieve balance. Try standing on one leg, and keeping the other one raised almost at a horizontal level.
It is the transversus abdominis that tries to keep the center of gravity within the abdominal area. The best way to use this in six pack abs exercises is to use an exercise ball while doing crunches. You can throw in the Kegel exercises as well to really make the six pack abs exercises work faster.
The erector spine can be felt when you perform leg raises. These are actually the muscles that help elevate those legs, and keep them elevated. In order to really feel these, try holding both legs up in a diagonal position (legs straight raised at a 45-degree angle, ankles flexed, back firmly on the ground and hands on the side.)
The longer you hold this position, the better you can feel the pull of the muscles of the erector spine. You can use this in six pack abs exercises by performing any leg raises while you are lying flat on the mat. Combine Kegel exercises here as well too and you will gain better results.
An activity done every day is a habit. It becomes more pronounced when done at a fixed time. Abs exercises are better as such. There are other factors and techniques to form the habit. You could set a daily reminder.
Your mobile, PDA or email alarm could help. The alarm clock could also give a queue. When you hear the alarms, immediately proceed to exercise. Drop whatever you are doing. This is more into discipline forming.
The six-pack abs exercise should also be interesting. Enjoy the outdoors or the fresh air. You could also use upbeat and popular music, I play workout music video from YouTube when I am working out to give me a little more pump. It would help if you would be more excited and motivated to get into the abs exercise routine.
Nothing beats the joy you feel upon learning that you would be out to enjoy the air and the scenery as you strive to flex muscles and attain overall health and fitness.
Lastly, you should set your goals and reasons. Remember those when you feel tired and bored to do the exercise routines. Eventually, you will see that you have successfully made the six-pack abs exercise a habit. Six-pack abs exercises could be effective if they are made into habits.
You will not feel the everyday burden of the routines. Doing so will surely lead to success in developing great abs. At the same time, the quality of your health and fitness would also be bolstered significantly.
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