Posts Tagged ‘Getting 6 Pack Abs’

The Secrets of How to Get 6 Pack Abs Most Body Builders Do in Just 3 Months

I recently have had an opportunity reading the forum and found a very common question regarding how to get 6 pack abs. Many people still wonder why getting 6 pack abs seems to be a hard way and really difficult to get it even if they try to control amount of food on every meal.

However, training abdominal muscle everyday or taking supplement in Fat-Burner group still gives them a dissatisfy result of getting 6 pack abs.

Firstly you must know the fact of what basic process we should be done to get 6 pack abs in order to do a correct training and get the best result quickly as possible.

Abdominal Muscle Size Building

This means an enlargement size of abdominal muscle in each pack. So you will have a bigger size of abs muscle pack. Though you have not reduced amount of excess fat on your abs, you still can see each pack of abdominal muscle.

This approach of size enlargement will help you increase groove depth in between each pack once you have already been in fat burning workout routine. Here are 7 proven tips to follow:

Intensively train your abdominal muscle by increasing cast iron weight instead of increasing number of times
Choose the exercise that particularly builds specific size areas; such as Incline Sit-Up with Weight, Dumbbell Seated Leg Raise, Machine Crunch, Cable Crunch, Dumbbell Side Bend.
Use low Reps or between 10 – 15 reps/set
To build abdominal muscle size, you need to add calorie in the same way of building other main muscles
Don’t worry with your waistline that increases. It will be gradually reduced during your Lose-Fat Program
Exercise on your abdominal muscle only 1-2 times each week
Assign program of abdominal muscle size enlargement at least 3 months (12 Weeks)

Abdominal Muscle Definition Building

This means burning fat on waistline area while training on small abdominal pack muscle. Here are 6 proven tips to follow:

Take 4 exercises on abdominal muscle based on 4 different areas of muscle: Top, Bottom, Left/Right and Bottom Back muscle
Training style should be a slow movement manner that emphasize to specific portion of muscle that exercise throughout
Use higher Reps or between 30 – 50 reps/set
Do aerobic exercise for at least 30 minutes per day
Do not train abdominal muscle everyday. It is suggested that you should train one day and take a rest on another day. Too much training will make your abs look flat in stead of resulting a distinct 6 pack abs
Reduce amount of food in each meal in order to make your stomach size down. This will result in a smaller waistline.

This article gives you the secret of how to get 6 pack abs in the same way most body builders do. If you seriously follow an effective instruction given in this article, you will soon get 6 pack abs by a matter of months with a very attractive look.

David Goff is an expert in bodybuilding. He is an author of health and fitness industry as well.

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The Top 3 Factors To Getting The Perfect Abs

Getting the perfect abs has always been the goal and dream of every man in the gym. Without strong determination and effort put in the “getting perfect abs” process, the goal of getting the perfect abs will be a goal that will never be reached.

This is mainly due to the fact the abdominal region is one of the most stubborn places to lose fat from.

However, if you do master the factors to getting the 6 pack abs, this goal is no longer unreachable.

With this being keep in mind, i hereby present you the top 3 deciding factors to getting the 6 pack abs and they are as follows :

1) Genetic Factor
2) Food Factor
3) Ab Routine

1st factor to getting the 6 pack abs – Genetic

Everyone has a different genetic combination which explains why every guy has his own uniquely shaped abs. You may dream to have the 6 pack abs from any of the spartan warriors in the movie “300″. However, the fact is even if you did get to obtain low enough body fat levels to reveal those abs, your abs may still not look exactly as what you seen in movies as your abs may not be genetically shaped in a way same as those actors.

Therefore, do not feel frustrated or discouraged when your abs aren’t exactly the same as those top models as the genetic factor is really something that is not within anyone’s control. Be proud of your own unique abs muscles.

2nd factor to getting the 6 pack ab – Food

Out of the 3 factors, i must say that this is the utmost important factor in deciding whether are you able to get the 6 pack abs. The reason why our ab muscles is just not showing is simply the fact that most of our ab muscles are covered by a layer of body fat. If you are not determined in taking full control of your diet, getting 6 pack abs will never be possible for you.

Different diet works perfect for different individuals. Some people are able to get lean on a high-carbohydrate high-protein diet while some are able to get lean on a low-moderate-carbohydrate high protein diet. You will just have to experiment on your own diet and judge for yourself what kind of diet works best for you. Low-moderate-carbohydrate high protein diet works for most individuals, mainly due to the fact that hunger levels are more easily manageable on a low to moderate carbs diet.

In short, it all boils down to the intake of your total calorie intake.

3rd factor to getting the 6 pack abs – Ab routine

Your Ab routine should in general be categorized into 3 types of exercises – The exercise ball exercises, the weighted abs exercises and the isometric exercises.

The exercise ball exercises

Any exercises using the exercise ball helps to decrease your stability , making them work harder than usual.Some example of exercises using the exercise balls are basic front and side crunches, ball kick-outs etc.

The weighted abs exercises

The weighted abs exercises is essential to increase the size of your abs muscles. Just like any other muscle group of your body,abs muscle tissue will only grow significantly when weights are being placed upon it. Some examples of weighted abs exercises are decline sit-up and cable cross-bends

The contraction exercises

Contraction exercises are exercises which involve you to contract your abdominal muscles for a certain duration of time. This type of exercises help the abs to learn how to remain contracted and this will come in handy when it comes to keep them slightly flexed which will in the end, allow the muscle to show more.

Therefore, if you will to do contraction exercises frequently, you will eventually find your abs muscles contracted to a small degree all the time without really noticing it.

Be sure to keep these factor in mind in your journey to getting the perfect abs.

Check out here for tips on how to get the perfect abs

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