How to Get a Six Pack
January 27, 2010 by admin
Filed under How to Get a Six Pack
The key on how to get a six pack is really not on how many ab exercises or crunches you do. The key to getting a six pack is diet and bodyfat reduction.
Hi everyone!
The key on how to get a six pack is really not on how many ab exercises or crunches you do. The key to getting a six pack is diet and bodyfat reduction.
It may surprise some people but everyone has a six pack in their body. The problem is that for most people it is covered up by skin and fat. The only way to see your abdominal muscles is to reduce your bodyfat. For men, typically you will need to reduce your bodyfat percentage to between 8% to 12% bodyfat to start seeing your abs. For women it is a bit different and typically women will see their abs if they bodyfat percentage is lower than 17%.
In order to lower your bodyfat percentage you need to first focus on your diet. You need to dramatically reduce your intakes of fat, sugar and complex carbohydrates. You need to consume foods that are high in protein and complex carbohydrates. You need to eat fruits and vegetables and you need to drink plenty of water.
It is unrealistic to think that you are going to be able to eat healthy for every single meal you consume. I therefore suggest that each day you eat 5 moderate size meals. The healthier the meal, the more you can eat. This 5 meal a day plan will result in 35 meals per week. If you can make sure to try and eat 30 healthy meals per week, this will ensure you are on the right path to getting a six pack. You will then have 5 meals to play around with that can be less healthy.
Circuit training workouts and cardio are the type of exercises you are going to want to do to lower your bodyfat percentage. You want to do exercises that help you increase strength and power as well as push you and enhance your muscular endurance.
A healthy diet combined with circuit training and cardio is the key to drooping your bodyfat percentage and are the essence on how to get a six pack!
How to Build Abdominals
January 27, 2010 by admin
Filed under How to Build Abdominals
The most comprehensive information on how to build abdominals is finally revealed! Learn how to build abs with the best ab exercise and and learn all the little things you can do on the side that make the difference between getting ripped or staying chubby!
Hi everyone!
A lot of people have been coming up to me lately and asking me questions about abs like how to build abdominals, whats the best ab routine, what the best ab exercise etc.
The first thing on how to build abs is to determine your bodyfat percentage. If you are at 30% bodyfat, you need to decrease your bodyfat percentage by doing circuit training workout and focusing on your diet. For women, in order to see your abs, you are going to want to decrease your bodyfat to less than 17%. For men, you are going to want to decrease your bodyfat percentage to less than 12% in order to see your abs.
The next and most important aspect on how to build abdominals is to focus on your diet. You are going to want to drastically reduce your fat, sugar and simple carbohydrate consumption. There are some healthy fat of witch you are going to want to eat and they are the Omega 3,6 and 9 fatty acids so make sure to eat or supplement these essential fatty acids. Consume complex carbohydrates such as potatoes, whole wheat bread and brown rice rather than simple carbohydrates like sugar, white bread and white rice. Eat a lot of vegetables and fruit in order to fill your body with natural vitamins and antioxidants and don’t forget to drink at least 2 to 3 liters of water a day to keep you hydrated and to flush out toxins from your body.
The best ab exercise to implement into your best ab routine for the average person is the bicycle crunch. Do 3 sets of 40 (20 to each side). You don’t need to do much more than that because once the oxygen in your abs has been used up, you are no longer developing your abs. You may be burning more calories but your overall development has ceased.
How to build abdominals isn’t complicated in theory but does take dedication. Remember that diet is your number 1 priority and you want to consume the least amount of fat, sugar and simple carbohydrates. In order to help you along and decrease your bodyfat percentage, do circuit training workouts and cardio and remember to implement the best ab exercise, the bicycle crunch, into your best ab routine!
