Marketing companies are very good at what they do…persuading people to believe that they absolutely need a product and enticing them to pay the price (no matter how high) to get it.
There is a lot of hype surrounding how to get a six pack and the manner in which to achieve those sexy abs. As human beings, we want the “easy” answer. We’ll take pills, fall for fad diets, or take up the latest craze if we’re promised those six pack abs without having to actually work hard to get them. The good news is this: you can achieve six pack abs if you are willing to eat healthy foods, add or increase cardio to your weekly fitness regimen, and to perform targeted ab exercises at least twice a week.
We’ve all heard the statement, “just give me one exercise to get rid of my belly fat”. Unfortunately, one exercise alone will not work. Abdominal muscles are always present, they are just waiting to be revealed. Since the midsection is usually covered with a layer of fat, a variety of exercises must be performed to target each muscle group in the abdominal area, in conjunction with cardio and proper nutrition. In short, a complete full body workout and ab program is how to get a six pack… and be sporting that cute bikini (ladies) or going shirtless (men) this summer.IKARIA LEAN BELLY JUICE
A good rule of thumb regarding cardio exercise is to maintain at least 2 to 5 sessions per week, of at least 30 minutes each (this amount of time doesn’t include stretching or warming-up). Running, jogging, swimming or hiking are fantastic workouts for increasing heart rate and burning fat.
In addition, the key to achieving six pack abs is to put aside two days a week for intense abdominal training. If you intend to include your cardio workout on the same day as your ab training, aim to do the cardio after your abdominal exercises. This will prevent “overtraining”, or taxing of the major muscles, of the midsection. Perfect form is vital for achieving the results you want, so during each movement, focus on form and aim for the burn. Abdominal muscles respond best to a higher number of reps, lower resistance, slow, purposeful movement, and continuous tension.
From week to week, make sure to increase your repetitions. It’s a good idea to keep an exercise log to track your progress.
I have heard it said, “I’ll just exercise more so I can eat what I want to eat”. That just doesn’t work! Training hard to achieve six pack abs will achieve nothing at all if you aren’t paying close attention to the food you are eating on a daily basis. Appropriate nutrition is absolutely imperative to a great midsection.
Eat 5-6 small meals/snacks each day to increase your metabolism. Include lean proteins (grilled chicken or fish), green fibrous vegetables (green beans, broccoli, spinach and mixed greens), a limited number of complex carbohydrates (quinoa, brown rice or sweet potatoes), and Omega fats (almonds, olives, and fresh avocado). Limit refined sugars, refined flours and pastas, fruit, juices, and bread. Never skip meals! Your body will kick into survival mode and hold on to fat, instead of releasing it, which defeats your fitness plan.
Tired of endless crunches? Good news! The abdominal muscles don’t react well to this type of exercise and in reality, not many calories are burned, despite a lot of hard work. Your abs are muscle and should be trained as such with progressive resistance and high intensity. The recommended number of reps is between 8 and 20. Allow your abs to rest in between each training day.
Let’s review the highlights on how to get six pack abs:
*Spot training will not work, so stop performing endless crunches.
*Proper nutrition can’t be overlooked.
*Train your abs like you would any other muscle of the body.
*The only way to achieve six pack abs is to train the entire body overall, getting rid of body fat in every area.
*Targeted abdominal exercises are key, two days a week.
*Cardio exercise is essential and must be done at least 2-5 times per week. If you want to be really lean, 5-6 times a week is a must.
*Don’t give into hype! Pills, fad diets won’t work long term and actually have the potential of possibly damaging your body over time.