Who doesn’t want to build rock solid six pack abs that make your physique stand out in the gym?
Many people train hard in the wrong way, either neglecting exercise or nutrition or missing out on crucial aspects of the shredding process and fail to get the physique that they would love to get.
Here are the amazing tips to help you achieve your goal.
1. Abs are made Kitchen
The importance of nutrition cannot be understated. Your diet should be proportionate regarding the carbs, proteins and fats that you consume.
Maintaining a ratio of 40:40:20 in the respective order suggested.
But every person has a different physique and BMI; it is recommended to measure the BMI first before zeroing in on a proper diet.
Abs is a sheath of muscle present in every human body, the only difference being they are seen only when the body fat percentage is low.
So if you want to build solid abs, you have to lose the extra fat in your tummy and obliques.
- When aiming to get shredded, it is important that the protein content you consume is high. It boosts metabolism rate, and lean muscle mass is built up. Protein diets satiate the appetite well too.
- Carbs provide energy for metabolism processes in the body. At least 30-50 g of carbs before and after a workout is a must. Go for complex carbohydrate sources such as oats, brown rice, meat, whole grain bread and pasta, etc. Good carbohydrates make sure the sugar levels don’t spike up easily and control your calorie intake.
- Limit fat intake such that only a handful of grams of fat is consumed from good sources such as flaxseed oils, olive oils, fish oils, etc. Thumb Rule: go for liquid fat foods rather than solid fat foods. Don’t completely ignore fat though, they are very crucial for the body. Add 3-4 g of fats in your daily 4-5 meals. Make sure you don’t consume fats before or after a workout as that will just slower the digestion process.
2. Proper Form
Make no mistake, don’t go for advanced exercises thinking you need them to build six pack abs in the quickest time possible.
Building abs is a gradual process and demands consistency from your side. Do only 3-5 different exercises in your abs routine, about 3 times a week.
Perform basic exercises such as crunches, sit-ups, jackknives, bicycle crunches, hanging leg raises, knee raises and V-ups.
Complete this list with proper form and you will see the results.
3. Don’t neglect Oblique Muscles
The obliques are an important muscle group and are often brought into use especially if you want to see that sleek line running down on either side of your stomach.
To work for this muscle group, do bicycle crunches, which specifically target the obliques.
It is done by bringing the knees to the elbows. You can also incorporate other forms of exercises like side bends and side planks to target and work the oblique muscles.
Doing these oblique exercises will give you toned oblique muscle.
4. Good Posture To Build Abs
While your are performing any activity, be it working out or just daily activities, make sure your posture is upright.
It will have a direct bearing on proper form and hence good results in the abdominal muscles.
While you are working out in the gym, keep your core tight and concentrate on good form.
Especially while doing exercises that engage the core, such as squats and deadlifts, you have to keep your core tight.
5. Don’t Neglect Cardiovascular Exercises
The abs show up only under a specific amount of body fat percentage. Once the fat layer shrink, the toned muscles show up.
The sheath is visible only when you focus on doing cardio exercises regularly. Doing them 3-4 times a week is sufficient.
Make sure you push yourself to the maximum for instance, incorporating a 30-minute cardio session with activities such as swimming, cycling, cross fitness, treadmill, jumping jacks, etc. is better than just doing treadmills.
Cross fitness primarily improves fitness, stamina, and endurance in a great way.
6. Focus on Isometric exercises
Isometric static holds work the muscle very well. Even in abs, holding the contractions for a second or two help a lot. For instance, plank exercise and side planks intensify the burn that you feel in your core, and the result is stronger abs.
The basic idea of isometric training is: pausing the most difficult point of the movement and engaging more muscle motor units for better growth results.
Now you know many of the important things to build Six Pack Abs. These are the most important tips that everyone follow to build Abs quicker and faster. So don’t neglect it as the basic of building Abs.
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