How To Get 6 Pack Abs?

[xjustaguyx]

...::For Cut Muscles::...

Burn Fat Stores- Keep your calorie intake at or below recommended levels to burn fat fast and get cut. Men and women who are sedentary to active should consume no more than 3000 to 3500 and 2000 to 2500 calories respectively. Count calories to lose weight quickly. Since a pound of body fat is 3500 calories, you will need to cut 500 calories per day to burn a pound of body fat and get cut. Eat foods that are high in nutritional benefit, but low in calories such as raw fruits and vegetables, to burn the most body fat. Foods such as asparagus, melons, parsley and artichokes act as diuretics and will help you lose water weight that may be hiding your ripped abdominal as well.

Exercise- The best way to get cut or shredded is to exercise. Workout for 60 minutes daily at 85% to 90% of your fat burning rate to decrease fat stores and show ripped muscle. Determine your fat burning level by subtracting your age from 220 and keeping your heart rate at the maximum end of that number while working out. Add specific abdominal exercises such as crunches and reverse crunches to tighten the muscles in the abdominal as well.

Increase Protein- The majority of your foods should come from protein if you want to lose fat and get cut. Excess carbohydrates are often converted to glucose and end up as triglycerides in the blood. These can form fatty deposits on the body that hide muscle tone. To get really ripped, eat no more than 20 to 40 grams of carbohydrates daily. Good sources of high protein, low carbohydrate foods include lean meat, eggs, vegetables and nuts. High protein foods will help you to lose weight healthily as well.

Stay Hydrated- The liver needs water to function correctly and process fat. If you do not drink enough water, your liver will process fats more slowly, and fat will likely accumulate. When the liver is working properly you will burn belly fat in particular. Getting cut abs requires you to drink 2 liters of water daily to help increase liver functioning and flush fat.

...:: WORKOUTS::...

Do squats- To build really great abs it's important to first understand what abs do. Their full name is 'rectus abdominis'. The 'rectus' bit, is Latin for 'straight, proper, upright'. Contrary to popular opinion, the abs primary job is not to curl you up into a ball, but they work together with the back muscles to maintain correct posture and stabilize the spine. Therefore training your abs without training your back will create an imbalance in the musculature that supports your spine. These muscles are not just for show! So the best exercises for abs are ones that force your entire core to go into overdrive to support your spine. Some exercises that do this are squats and deadlifts. These exercises will train your entire core to work together to do what it is designed to do. At the same time they will also train a lot of other muscles (eg glutes and quads), and this promotes even more rapid fat loss as the body recovers.

Do Crunches- Lie on the floor (with or without a mat) your arms in front of your chest. Bend your knees up as far as they go. Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck. Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important not to lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. The proper breathing and flexing make all the difference. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground and repeat.

Do Sit Ups- Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench or do these with an exercise ball. Once you "graduate" from that, do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.

Do Bicycle Crunches- Lift your feet off the ground while doing the sit ups by alternating each leg in the air. Bicycling, pretending to pedal while sitting up. Alternating knee touches. If your hands are behind your head, bring your left knee up to touch your right elbow and then your right knee to the left elbow.

Do Leg Lifts- Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. You can perform leg lifts there too. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar.

Do Jackknife Sit Ups- Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Place a weight between your feet when you think you can handle it.

Train Your Oblique Muscles- It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.

Static Hold and Side Statics- Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.

[Mayorga160]

more people would look at this thread if your title wasnt a question.

[BamaBruce]

more people would look at this thread if your title wasnt a question.

agreed

[xjustaguyx]

more people would look at this thread if your title wasnt a question.

true true.