How to Get 6 Pack Abs
Beach season is coming, and 6 pack abs are the dream of many of us who plan on hitting the water in the summer. And, you can get 6-pack abs by swimsuit season, if you just know the best tips to get 6 pack abs in a few months.
Follow these simple tips to help you naturally reduce your body fat levels and finally reveal your six pack abs!
1. Cut Out the Bad Carbs
White flour and sugar pack on the pounds, and they especially help you store fat in your abdominal area. If you have a lot of belly fat, no one will be able to tell if you've managed to get 6 pack abs underneath them!
Get your daily carbohydrates from fruits, vegetables and 100% whole grains. This is a quick and easy way to drop a few pounds all over your body.
2. Watch What You Eat at Night
If you stop eating about 3 hours before bed and you especially avoid those bad carbs in the evening, you'll help ensure that when you get 6 pack abs, they show through.
The food we eat right before bed is the hardest for us to burn off because our metabolism slows at night.
3. Burn the Body Fat
Strength training is important if you want to get 6 pack abs, but so is aerobic training. Burning off the layer of fat that covers your abdominal muscles helps them show. High intensity interval training is a great way to burn body fat.
Even a 20-minute workout can be effective if you're incorporating lots of bursts of high-level activity like running or jumping rope.
4. Perform the Bicycle Crunch
By bicycle, we mean bicycle crunch. The bicycle crunch is the most effective exercise you can do to help you get 6 pack abs. It is especially effective at working the oblique muscles, which are the abdominal muscles that run along the sides of your stomach. Many of the other abdominal exercises you do fail to properly work the oblique's.
Remember to use good form when performing the bicycle, and be certain to avoid neck strain. Don't pull on your head or neck as you bring your upper body up toward your knees.
5. Eat Plenty of Protein
Protein helps you build muscle, so it's important in being able to get 6 pack abs. But, it also helps you feel full for a long time and helps to stabilize your insulin levels. This means you'll be less likely to store belly fat. Eat some protein with every meal for best results.
6. Work Out Smart
Strength training is, of course, important if you want to get 6 pack abs. But, more is not necessarily better. Working out every other day, for example, may be more effective than working out every day, because the break gives your muscles a chance to heal. More reps are not necessarily better, either.
Slow, controlled reps of your abdominal exercises are more effective in helping you to get 6 pack abs than fast reps that use momentum for power. When you slow down, you work the muscle harder.
When you use momentum, you move more quickly, but by the time you tire, you have actually worked the muscles less. Don't try for too many reps in a set either. Better to do more sets, with a rest between them, than to try and do too many reps in a set. For beginners, 2-3 sets of 15 reps each is about right.
7. Get Rid of the Processed Foods
It's harder to build muscle anywhere in the body when you're not getting the nutrients you need. Eating whole foods and cutting out the processed ones can help ensure that your body has the nutrients required to get 6 pack abs.
It will also help you shed fat more easily. You can eat far more food without gaining fat when you eat whole and natural foods.
8. Reverse Crunch It
We all know we have to do crunches if we want to get 6 pack abs. But, don't forget the reverse crunches, too. In these crunches, you lift your legs toward your abdominal's rather than bringing your upper body forward. They are especially effective because they work the lower abdominal muscles that your other exercises are not targeting.
9. Hold the Plank
Isometric exercises like the plank, are great when you want to get 6 pack abs. While it may not seem like you're working those primary abdominal muscles by holding plank position, you're strengthening your entire core, which includes the major abdominal muscles.
This improves your balance, strength, stability and posture. All these things make you stronger and make your abdominal muscles look much better. You'll be able to hold your stomach in tighter, too.
10. Take Care of Yourself
All your effort to get 6 pack abs is wasted if the rest of your body is not healthy. Good nutrition and workouts that benefit your entire body are extremely important to looking good. Visit your doctor for regular checkups, eat healthy food and exercise for the benefit of your whole body – not just to show off abdominal muscles.
This whole body approach to fitness will make you look good all over. After all, what fun is it to get 6 pack abs if you're afraid for people to look anywhere else?
These tips can help you make the most of your diet and exercise routine, to help you get 6 pack abs and get healthier and leaner at the same time. These goals extend well beyond beach season, and keep us looking and feeling great all year round.
It Can Be A Little Harder For Women To Develop 6 Pack Abs
It is important to note that it can be harder for women to get 6 pack abs. Because women are designed to carry more body fat than men, and because they are designed to carry body fat specifically around the mid-section, it can be more challenging for women to lower their body fat percentage enough to get 6 pack abs.
A toned and flatter stomach may be a much more reasonable goal for women than actually trying to develop a 6 pack.